Amber Deleersnyder
Jul 8, 2026, 5:22 PM
biceps/onderarm day
Duration
48m
Volume
1,295 kg
Cable One Arm Biceps Curl
SetsWeight & Reps
- 12.5kg x 10 reps
- 25kg x 10 reps
- 37.5kg x 5 reps
Hammer Curl (Cable)
SetsWeight & Reps
- 110kg x 10 reps
- 210kg x 10 reps
- 312.5kg x 5 reps
Cross Body Hammer Curl
SetsWeight & Reps
- 16kg x 10 reps
- 26kg x 10 reps
- 38kg x 5 reps
Alternate Biceps Curl
SetsWeight & Reps
- 16kg x 10 reps
- 26kg x 10 reps
- 38kg x 5 reps
Reverse Curl
SetsWeight & Reps
- 110kg x 10 reps
- 212.5kg x 10 reps
- 315kg x 5 reps
Seated Palms Up Wrist Curl
SetsWeight & Reps
- 110kg x 10 reps
- 212.5kg x 10 reps
- 315kg x 5 reps