bicep67’s BodyBlog

this night I do:

3×15 triceps flexing on the chair

3×15 triceps flexing with cables

3×10 concentration curl on internal biceps

3×10 concentration curl on external biceps

Today I do

3×2 + 3×20 flexing for upper and lower abs

3×12 flexing dumbel curls high for traps

3×15  flexing dumbel curls high for traps

tonight i do:

5×15 flexing on the chair for triceps!

This night I do;

3×12 incline dumbel curl for high chest

3×12 dumbel curl for middle chest

13×3 dumbel curl raising arms for delts

13×3 dumbel curl raising arms back of my schoulder for back delts

10×3 concentration curl for internal biceps

10×3 concentration curl for external biceps

This night I do:

3×11 incline barbelcurl for upper Chest (8Kg)

3×12 barbelcurl for middle Chest (8Kg)

3×10 flexing chest in the middle of two chairs for lower chest

3×14 legs flexing with 16 kg in my hands

3×15 legs flexing with 16 kg in my hands

3×15 flexing triceps with cable

This night I do:

3×10 triceps flexing with my arms back on a chair and feet on another chair in front of me.

3×10 triceps flexing with my arms back on a chair and feet on another chair in front of me.

3×10 bicep concentration curl for internal bicep.

3×10 bicep concentration curl for external bicep.

This night I do:

3×10 + 3×10 dumbelcurl flexing my delts to high.

3×10 dumbelcurl flexing my schoulder to high (rear part of the schoulder)

3×10 + 3×10 lats and schoulder flexing on two chair in order to workout my back

Today I do:

15×3 flexing on the floor (for middle chest) with arms much large +

15×3 flexing on the floor (for middle chest) with arms much near +

15×3 flexing on the floor (for middle chest) with arms much large +

15×3 flexing on the floor (for middle chest) with arms much near +

15×3 flexing on the floor (for middle chest) with arms much large +

15×3 flexing on the floor (for middle chest) with arms much near +

10×3 flexing dumbelcurls high in front of me for upper chest.

Today I do:

20×3 Upper abs flex

20×3 down abs flex

10×3 external bicep flexing with dumbellcurl

10×3 internal bicep flexing with dumbellcurl

Today I do:

20×3 lower Abs flexig

10×3 upper chest flexing with 5 Kg.