FollowTheLita
Superwoman does not wear pink.
Workout: Biceps & Triceps —- This is what happens when I flex 😬






Biceps::: Super Sets = a + b (no rest in between) πŸ‘‰






1. (a) 15x Barbell Curls, 55lbs > (b) 15x Incline Barbell Curls, 30lbs - slow motion on the eccentric movement, for a count of 5.

2. (a) 20x Cable Curls (rope), 40lbs > (b) 20x Concentration Curls, 10each arm, 20lbs πŸ’ƒ






Triceps::: Supersets πŸ‘‰






1. (a) 15x Lying Barbell Extensions, 40lbs - be sure to keep those elbows fixed in a stable position, bend only at the elbow. > (b) 15x Elbows-Out Extensions on incline bench, 15lbs - (YouTube if need be for a demonstration, one of my favs). 

2. (a) 20x each arm Cable Rope Single Arm Pushdowns, 12lbs > (b) 20x 25lbs Plate Extensions behind your head. πŸ’ƒ






THREE SETS OF EVERYTHING…πŸ”






❗Please Note: Adjust the weight suited for your own strength. No workout is a real workout if the weight is not challenging you. My rule of thumb is; if I’m not fighting to finish my set by 70% completion then my weight is too light. Don’t play yourself, the best progress is achieved through the hardest of pains. Work! πŸ’ͺπŸ’ͺπŸ’ͺ






#Biceps #Triceps #Workout #Training #Swoll #PumpOn #Beastmode #Gains #Arms #Bis4Brolic ha!  (at YouTube.com/FollowTheLitaTV)
  1. β–Ό
  1. Workout: Biceps & Triceps —- This is what happens when I flex 😬


    Biceps::: Super Sets = a + b (no rest in between) πŸ‘‰


    1. (a) 15x Barbell Curls, 55lbs > (b) 15x Incline Barbell Curls, 30lbs - slow motion on the eccentric movement, for a count of 5.

    2. (a) 20x Cable Curls (rope), 40lbs > (b) 20x Concentration Curls, 10each arm, 20lbs πŸ’ƒ


    Triceps::: Supersets πŸ‘‰


    1. (a) 15x Lying Barbell Extensions, 40lbs - be sure to keep those elbows fixed in a stable position, bend only at the elbow. > (b) 15x Elbows-Out Extensions on incline bench, 15lbs - (YouTube if need be for a demonstration, one of my favs).

    2. (a) 20x each arm Cable Rope Single Arm Pushdowns, 12lbs > (b) 20x 25lbs Plate Extensions behind your head. πŸ’ƒ


    THREE SETS OF EVERYTHING…πŸ”


    ❗Please Note: Adjust the weight suited for your own strength. No workout is a real workout if the weight is not challenging you. My rule of thumb is; if I’m not fighting to finish my set by 70% completion then my weight is too light. Don’t play yourself, the best progress is achieved through the hardest of pains. Work! πŸ’ͺπŸ’ͺπŸ’ͺ


    #Biceps #Triceps #Workout #Training #Swoll #PumpOn #Beastmode #Gains #Arms #Bis4Brolic ha! (at YouTube.com/FollowTheLitaTV)

  1. 41 notesTimestamp: Wednesday 2013/09/11 21:50:49swollbeastmodebicepsgainsworkouttrainingpumponbis4brolictricepsarms
  1. is-it-time-to-lift reblogged this from imgonnamakeachange
  2. dontdreamyourlifeaway reblogged this from imgonnamakeachange
  3. fitcompletealive reblogged this from i-want-abs-not-flabs
  4. madforyogapants reblogged this from imgonnamakeachange
  5. justgetmotivated reblogged this from imgonnamakeachange
  6. too-fit-too-quit reblogged this from imgonnamakeachange
  7. imgonnamakeachange reblogged this from hiit-like-a-girl
  8. hiit-like-a-girl reblogged this from beinghealthyandlovingyourself
  9. inspirationfithealthy reblogged this from beinghealthyandlovingyourself
  10. beinghealthyandlovingyourself reblogged this from i-want-abs-not-flabs
  11. i-want-abs-not-flabs reblogged this from beautifulfitblackwomen
  12. pangea-vixens reblogged this from beautifulfitblackwomen
  13. strawberriesandsandwichcookies reblogged this from beautifulfitblackwomen
  14. beautifulfitblackwomen reblogged this from followthelitafitness
  15. followthelitafitness posted this
  1. β–²