I learned this exercise from Larry Scott in his training years ago.Originally Posted by milleniumgirl
Another guy who likes spider curls .... they're much better than concentration curls IMO
Most people do not know how to properly do this exercise.
If done correctly it can do wonder for your biceps peak and bellies.
It's always been a staple in my biceps training over the traditional barbell curl.
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I do them on an incline bench ....
HIGH VOLTAGE
Week 10
Shoulders
Monday, 25 JUNE 2012
High - inc. Dumbbell Press:
(2.1.2 tempo/no-lockouts on working sets)
2 x 30 x 12
50 x 12
(3 - triple drops)
70 x 12/60 x 9/50 x 8
70 x 12/60 x 8/50 x 7
70 x 9/60 x 8/50 x 6
Seated Dumbbell Front Laterals:
(2.1.2 tempo)
3 x 25 x 10
SUPERSETTED WITH:
Seated Dumbbell Side Laterals:
3 x 25 x 10
Behind Back Wrist Rolls:
(3.1.3 tempo)
95 x 10
135 x 103 x 185 x 10
(Fat Gripz)
2 x 95 x 20
Heavy Bag:
Combo rabbit jabs only x 10 minutes
Target Stretch:
Was needed today on both shoulders and forearms.
Time/Comments:
Train with Mary!!!
Last edited by WidowMaker; 06-27-2012 at 06:36 PM.
Great work brother. Keep it up.
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Thanks PAiN!
Awesome log that's for sure!
HIGH VOLTAGE
WEEK 10
Squats
Wednesday, 27 JUNE 2012
Box Squats:
2 x 225 x 12
315 x 12
(belted/ wrist wraps)
1 x 405 x 3
8 x 455 x 3
Speed squats still on the menu!
Glute/Thigh Blaster:
(X.1.3/ one-leg)
2 x 75 x 12
50 x 20
Stopped here for now.
Windmills:
2 x myself x 20
Ab work was good but still needs more.
Heavy Bag:
Combo body and head shots for 10 minutes.
Target Stretch:
Good stretch today.
Time/Comments:
Solo today as Mary had to work over.
Today's training and motivation was around 7.
Last edited by WidowMaker; 06-29-2012 at 11:25 PM.
Thanks MG!
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