健身英語第四單元補充資料1 Unit four supplementary materials

Unit four supplementary materials

Dumbbell workouts for beginners

Workout Notes:

1.    Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.

2. Strict technique on all exercises. (see bicep exercises)
3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

Beginner Bicep Workout
Biceps
Exercise	Sets	Reps
Standing Barbell Curl	3	15-12-10
Alternate Dumbbell Curl (not alternate version shown)	3	10

 

Source: http://www.muscleandstrength.com/workouts/39-beginner-bicep-workout.html