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Upper Body Workouts

I am a good lifter. I basically work out whenever I have time. Here are some of my many routines that you might want to try.

For your abs:

25 push ups
100 crunches
(4 sets of that) ***** do each set as fast as you can and no breaks in between each set)
Estimated amount of time- 5-6 min.

Biceps:
Curling (2 arms)
35 pounds- 5 sets of 10
80 pounds- 2 sets of 10
70 pounds- 3 sets of 10
60 pounds- 5 sets of 10
50 pounds- 7 sets of 10
40 pounds- 10 sets of 10
Estimated amount of time- 30-45 min

Bicep:
45 pounds on curling bar.
1 set of 10 inside grip curls
1 set of 10 outside grip curls
(do this 4 times) ** once again no breaks right after-----
10 sets of 10 pull ups
6 sets of 20 elevated push ups
60 pounds on curling bar...
10 sets of 10 inside curl
10 sets of 10 outside grip curl

Bicep:
1 set of 15 pull ups
25 push ups
(Do this 4 times)
Estimated time- 15-20 min

Bicep:
5 sets of 10 inside grip curls
1 set of 25 overhead military press
(Do this 4 times)
Time: 15-20 min


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