*** QUOTE OF THE DAY ***
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
Arnold Schwarzenegger
*** WHAT YOU WILL NEED ***
-Dumbbells
-Water
-Towel (recommended)
EXERCISE BREAKDOWN: —————————————————————
On screen in the video once the workout begins and below:
SUPER SET 1:
USING 60 POUNDS TOTAL
2 / 25 POUND PLATES
+ 10 POUND FOR MACHINE
1. STANDARD GRIP PREACHER CURLS 8 T0 15 REPS
2. 1 ARM CURLS EACH SIDE 5 REPS
3. NEGATIVES 5 REPS
SUPER SET 2:
USING 40 POUNDS
4.BICEP CURLS 8 TO 10 REPS
5. INWARD HAMMERS 8 TO 10 REPS
6. FRONT HAMMERS 8 TO 10 REPS
SUPER SET 3:
USING 30 POUNDS
7. RIZING BICEP CURLS 8 T0 12 REPS
8. FLEX FORCE BICEP PRESS 10 TO 20 REPS
SUPER SET 4:
USING 60 POUNDS TOTAL
2 / 25 POUND PLATES
+ 10 POUND FOR MACHINE
9. WIDE GRIP PREACHER CURLS 8 T0 15 REPS
10. NEGATIVES 5 REPS
SUPER SET:
USING 30 POUNDS
11. RIZING BICEP CURLS 8 T0 12 REPS
12. FLEX FORCE BICEP PRESS 10 TO 30 REPS
– Take a couple minutes to warm up prior to this workout
COOL DOWN / STRETCH
My video available here – https://youtu.be/JUcbmN34cgU
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of most exercises. A novice to intermediate one and a more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
Personal message me, keep in touch and send me feedback on any of my contacts below:
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Future Gladiator by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200051
Artist: http://incompetech.com/
Music provided by:
NoCopyrightsSounds, music without limitiations
Itro & Kontinuum – Alive [NCS Release]
Meteorite Astroid Few Angles – Free Green Screen Animation
https://www.youtube.com/channel/UCyg2cTHI7sgETrKfehURMUQ
Free video overlays provided by: https://www.youtube.com/channel/UCVcVPjQIBj1fPS-rZ14XMCQ
Christmas Special! Muzzle Flashes And Explosions HD Free Overlays:
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Don’t forget to leave feedback and comments below of what exercises you liked best or what you would like more of in the future.
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Flexformation Youtube Channel
https://www.youtube.com/user/FlexFormation
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Visit My Website: Flexformation.com
My name is Franklin a.k.a. Flex. I am a Certified Fitness Trainer
Group / Bootcamp Instructor, Sheriff’s Office Public Service Specialist, Husband and Father of 3 kids.
