Quads & Biceps

Here’s the sister to the glutes & triceps workout.  Combine the two workouts for a nice leg and arm day!

Equipment: dumbbells, bench

Program: 12 reps x 3 sets each pair.  Rest minimally between exercises.  Rest about 1 minute between pairs.


Bulgarian squat & standing bicep curl

Alternating step-ups with knee lift & alternating hammer curl

Walking lunge & serve-the-platter

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