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Here are five effective at-home workouts for your biceps that I always recommend to target and enhance this part of the arm. ... Complete three sets of 10 to 12 reps. 3. Towel Isometric Bicep ...
Lat pulldown machine (3 sets: 12, 10, 8 reps) Single-arm row (3 sets: 12, 10, 8 reps) Thursday: Pilates class. Friday: Rest day. Saturday: Lower body (4 sets: 12, 10, 8, 6 reps or to failure ...
10-minute abs workout. 15-minute back and biceps workout. 20-minute upper-body workout. 20-minute full-body dumbbell workout. 20-minute bodyweight lower-body workout. 20-minute upper-body ...
Keep your shoulders back and down. Bend at your elbow to curl the dumbbells up toward your shoulders. Make sure to keep your elbows hugging the sides of your body. Lower both weights back down ...
Nikki Fuller (born January 23, 1968) is an American professional female bodybuilder. At her largest, Fuller weighed 200 lb (91 kg). In competition, her height was listed at 5 ft 9 in (1.75 m) and her biceps measured 18 in (457 mm). Some of her best lifts are 315 lb (143 kg) for a max on bench press and 1100 lbs for multiple reps on leg press.
Prior to 1977, bodybuilding had been considered strictly a male-oriented sport. Henry McGhee, described as the "primary architect of competitive female bodybuilding", was an employee of the Downtown Canton YMCA, carried a strong belief that women should share the opportunity to display their physiques and the results of their weight training the way men had done for years.
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