Welcome back, I hope everyone had a great break. For all the new people I’ll reintroduce myself, but for my consistent followers, hello. To my new followers,

Exercise One: Alternate Dumbbell Incline Curl

my name is Jurien Garrison. I’m a junior here at Keene State College and writing and fitness are my outlets. I thoroughly love journalism because it is my life and my career and I can do what I love to do. I’ve learned in life that if I can push myself in the gym and learn to fail, I can see how much I can fail and then teach myself to succeed. This method will help me succeed in life. I want everyone to feel that way.

This new workout is going to build lean muscle.

All exercises are done 3×10.

Exercise One: Alternate Dumbbell Incline Curl

Equipment Needed: Dumbbells  

HOW TO:

Exercise Two: Alternate Hammer Curl

– Adjust the exercise bench to a 45-degree angle.

– Use two dumbbells.

– Curl the dumbbell upward so that your bicep is fully contracted and come back down with it.

Exercise Two: Alternate Hammer Curl 

Equipment Needed: Dumbbells

HOW TO:

– While standing, hold a dumbbell in each hand.

Exercise Three: Wide Grip Barbell Curl

– Curl the dumbbells up at opposite times.

– Make sure to go slowly so that you can contract your arms.

Exercise Three: Wide Grip Barbell Curl

Equipment: Small Weighted Barbell 

HOW TO:

– While standing have a wide grip while holding the barbell (far spacing between your hands).

– Slowly bring the barbell up while curling and come back down with the barbell.

Exercise Four: Machine Bicep Curl

Exercise Four: Machine Bicep Curl

Equipment Needed: Machine Bicep Curl Station

HOW TO:

– Use the machine bicep curl station. Adjust the seat so you can comfortably be able to curl the bar. Slowly curl the bar. Use a weight level you are comfortable using so that you can get good repetitions.