Scribd Logo
Upload

Welcome to Scribd!

  • Noiembrie - Bicepsi

    Uploaded by

    Avădanei Vlad Ionuț
    1 views4 pages
    The document outlines a 6-week biceps workout program taking place from November 30th to December 10th, 2023. It includes 4 supersets or sets per workout, focusing on different bicep exercises like cable curls, dumbbell curls, and barbell curls. Each week increases in intensity by slightly increasing weights or decreasing reps before a deload week in the final week. The workouts are broken down by day of the week to follow the program over the 6 weeks.

    Original Description:

    Original Title

    7. NOIEMBRIE - BICEPSI

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 6-week biceps workout program taking place from November 30th to December 10th, 2023. It includes 4 supersets or sets per workout, focusing on different bicep exercises like cable curls, dumbbell curls, and barbell curls. Each week increases in intensity by slightly increasing weights or decreasing reps before a deload week in the final week. The workouts are broken down by day of the week to follow the program over the 6 weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    1 views4 pages

    Noiembrie - Bicepsi

    Uploaded by

    Avădanei Vlad Ionuț
    The document outlines a 6-week biceps workout program taking place from November 30th to December 10th, 2023. It includes 4 supersets or sets per workout, focusing on different bicep exercises like cable curls, dumbbell curls, and barbell curls. Each week increases in intensity by slightly increasing weights or decreasing reps before a deload week in the final week. The workouts are broken down by day of the week to follow the program over the 6 weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 4

    NOIEMBRIE | 30. 10 – 30. 11.

    2023 |

    | BICEPS WORKOUT | 2R |
    | SUPERSET 1 | 1R |
    1. ONE ARM CABLE OVERHEAD CURL | 20. 10. 10. 15 | SHORT HEAD | 8.5 & 11.5 KG |
    2. ONE ARM BAR PUSHUPS | STEP 3 | 1 x 6 - 10 |
    | SUPERSET 2 | 1R |
    1. DUMBELL CURLS BENCH SIDES | 20. 10. 10. 15 | LONG HEAD | 6 & 8 KG |
    2. ONE ARM BAR PUSHUPS | STEP 3 | 1 x 6 - 10 |
    | SUPERSET 3 | 1R |
    1. BARBELL CURLS | 20. 10. 10. 15 | ALL HEADS | 18 & 22 KG |
    2. ONE ARM NEGATIVE PUSHUPS | FLOOR | 1 x 4 - 10 |
    | SUPERSET 4 | 1R |
    1. REVERSE BARBELL CURLS | 2 x 20 | BRA. FA | 12 KG |
    2. ONE ARM NEGATIVE PUSHUPS | FLOOR | 1 x 4 - 10 |

    WEEK 1 | 30. 10 – 05. 11. 2023 |


    LUNI | 30. 10. 2023 |
    | BICEPS WORKOUT | 2R |
    | SUPERSET 1 | 1R |
    1. ONE ARM CABLE OVERHEAD CURL | 20. 10. 10. 15 | SHORT HEAD | 8.5 & 11.5 KG |
    2. ONE ARM BAR PUSHUPS | STEP 3 | 1 x 6 - 10 | 10L 10Rassist |
    | SUPERSET 2 | 1R |
    1. DUMBELL CURLS BENCH SIDES | 20. 10. 10. 15 | LONG HEAD | 6 & 8 KG |
    2. ONE ARM BAR PUSHUPS | STEP 3 | 1 x 6 - 10 | 10L 10R |
    | SUPERSET 3 | 1R |
    1. BARBELL CURLS | 20. 10. 10. 15 | ALL HEADS | 18 & 22 KG |
    2. ONE ARM NEGATIVE PUSHUPS | FLOOR | 1 x 4 - 10 | 5L 5R |
    | SUPERSET 4 | 1R |
    1. REVERSE BARBELL CURLS | 2 x 20 | BRA. FA | 12 KG |
    2. ONE ARM NEGATIVE PUSHUPS | FLOOR | 1 x 4 - 10 | 5L 5R |
    MARTI | 31. 10. 2023 |
    MIERCURI | 01. 11. 2023 |
    JOI | 02. 11. 2023 |
    VINERI | 03. 11. 2023 |
    | BICEPS WORKOUT | 2R |
    | SET 1 | 1 ARM CABLE OVERHEAD CURL | 20. 10. 10. 15 | SHORT HEAD | 8.5 & 11.5 KG |
    | SET 2 | DUMBELL CURLS BENCH SIDES | 20. 10. 10. 15 | LONG HEAD | 6 & 8 KG |
    | SET 3 | BARBELL CURLS | 20. 10. 10. 15 | ALL HEADS | 18 & 22 KG |
    | SET 4 | REVERSE BARBELL CURLS | 2 x 20 | BRA. FA | 12 KG |
    SAMBATA | 04. 11. 2023 |
    DUMINICA | 05. 11. 2023 |

    WEEK 2 | 06 - 12. 11. 2023 |


    LUNI | 06. 11. 2023 |
    MARTI | 07. 11. 2023 |
    MIERCURI | 08. 11. 2023 |
    | BICEPS WORKOUT | 2R |
    | SET 1 | 1 ARM CABLE OVERHEAD CURL | 20. 10. 10. 15 | SHORT HEAD | 8.5 & 11.5 KG |
    | SET 2 | DUMBELL CURLS BENCH SIDES | 20. 10. 10. 15 | LONG HEAD | 6 & 8 KG |
    | SET 3 | BARBELL CURLS | 20. 10. 10. 15 | ALL HEADS | 18 & 22 KG |
    | SET 4 | REVERSE BARBELL CURLS | 2 x 20 | BRA. FA | 12 KG |
    JOI | 09. 11. 2023 |
    VINERI | 10. 11. 2023 |
    SAMBATA | 11. 11. 2023 |
    DUMINICA | 12. 11. 2023 |
    | BICEPS WORKOUT | 2R |
    | SET 1 | 1 ARM CABLE OVERHEAD CURL | 20. 10. 10. 15 | SHORT HEAD | 8.5 & 11.5 KG |
    | SET 2 | DUMBELL CURLS BENCH SIDES | 20. 10. 10. 15 | LONG HEAD | 6 & 8 KG |
    | SET 3 | BARBELL CURLS | 20. 10. 10. 15 | ALL HEADS | 18 & 22 KG |
    | SET 4 | REVERSE BARBELL CURLS | 2 x 20 | BRA. FA | 12 KG |

    WEEK 3 | 13 – 19. 11. 2023 |


    LUNI | 13. 11. 2023 |
    MARTI | 14. 11. 2023 |
    MIERCURI | 15. 11. 2023 |
    | BICEPS WORKOUT | 2R |
    | SET 1 | 1 ARM CABLE OVERHEAD CURL | 20. 10. 10. 15 | SHORT HEAD | 9 & 12 KG |
    | SET 2 | DUMBELL CURLS BENCH SIDES | 20. 10. 10. 15 | LONG HEAD | 6.5 & 8 KG |
    | SET 3 | BARBELL CURLS | 20. 10. 10. 15 | ALL HEADS | 18 & 23 KG |
    | SET 4 | REVERSE BARBELL CURLS | 2 x 20 | BRA. FA | 12 KG |
    JOI | 16. 11. 2023 |
    VINERI | 17. 11. 2023 |
    SAMBATA | 18. 11. 2023 |
    | BICEPS WORKOUT | 2R |
    | SET 1 | 1 ARM CABLE OVERHEAD CURL | 20. 10. 10. 15 | SHORT HEAD | 9 & 12 KG |
    | SET 2 | DUMBELL CURLS BENCH SIDES | 20. 10. 10. 15 | LONG HEAD | 6.5 & 8 KG |
    | SET 3 | BARBELL CURLS | 20. 10. 10. 15 | ALL HEADS | 18 & 23 KG |
    | SET 4 | REVERSE BARBELL CURLS | 2 x 20 | BRA. FA | 12 KG |
    DUMINICA | 19. 11. 2023 |

    WEEK 4 | 20 – 26. 11. 2023 |


    LUNI | 20. 11. 2023 |
    MARTI | 21. 11. 2023 |
    MIERCURI | 22. 11. 2023 |
    JOI | 23. 11. 2023 |
    VINERI | 24. 11. 2023 |
    SAMBATA | 25. 11. 2023 |
    DUMINICA | 26. 11. 2023 |

    WEEK 5 | 27. 11 – 03. 12. 2023 |


    LUNI | 27. 11. 2023 |
    MARTI | 28. 11. 2023 |
    MIERCURI | 29. 11. 2023 |
    JOI | 30. 11. 2023 |
    VINERI | 01. 12. 2023 |
    SAMBATA | 02. 12. 2023 |
    DUMINICA | 03. 12. 2023 |

    WEEK 6 | 04 – 10. 12. 2023 | DELOAD |


    LUNI | 04. 12. 2023 |
    MARTI | 05. 12. 2023 |
    MIERCURI | 06. 12. 2023 |
    JOI | 07. 12. 2023 |
    VINERI | 08. 12. 2023 |
    SAMBATA | 09. 12. 2023 |
    DUMINICA | 10. 12. 2023 |

    You might also like