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10 Laws Of Biceps Training

Workout / Body Weight, Toning / Advanced Level / 45 Minutes

Exercise 1

Single Leg Swiss Ball Hips Raise

Equipment: Exercise Ball, Swiss

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 2

Battle Rope Squatting Alternating Waves

Equipment: Full Gym

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 3

Crunch

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 4

Plank Jacks / Extended Leg

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 5

Single-Leg Extended Arm Squats

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 6

Leg Press

Equipment: Machine

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 7

Dumbbell Flat Bench Press

Equipment: Bench, Dumbbells

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3 Sets

8, 10, 12 Reps

30" Rest

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