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Besides chin-ups, does anyone have a good bodyweight exercise for working the biceps?

Beach Bods pt. 3 Hello Warriors! Welcome back to the Beach Bods Challenge! In these next few challenges, we're going to take a look at how to level up your beach bod. How to get a good "pump" on some of your most noticeable muscles while you're out there styling and profiling on the beach circuit. Now normally, we don't like to boost our own egos here in the Warrior Hall. But here's the thing, we're the strong ones, the tanks of the party, we take bruising every once in a while for the sake of our teammates. So, every once in a while, we like to strip down and show off dem muscle groups which help us deal damage and make our saving throws against constitution. Each week, we'll give you a new exercise or two that we'd like you to throw into your programming. Get your pump on and gain a point for both Strength and Constitution. ______________________________________________________________________________________________ Guess what day it is? Bicep day, get after it. Oh, where to start. There's so many fun things to do here. Barbell curls in the squat rack, dumbbell curls in the squat rack, reverse curls, hammer curls, plate curls, preacher curls, isolation dumbbell curls, curls for the girls, and bis for the guys. Now, everyone knows how to curl. You take the weight and you bring up to your lips, then you kiss your biceps. Simple. But, there are other ways to build those biceps. Ways that are much more fun. What kind of toys does your gym have? See Ms Foucher up there? Pulling on dat rope? Do you have one of those? Can you tie it to a sled? Quick pulls on a heavy weight are great stressors on the biceps. It's a big girl toy, so if you have one, get someone to chaperon you. No toys like that? How about a pull up rig? I'm pretty big on chin ups. They're a bodyweight workout that works against you with the all powerful force named gravity. Going for sets to max reps is a great way to get dat pump. Weight chin ups are even more fun. Can't do a chin up yet? Get yourself up above the bar and hold for as long as possible, then drop yourself as slow as possible down to full extension of your arms. Negatives are a great way to build muscle strength in your biceps. Give them a shot. What else can you do? You can curl pretty much anything. Milk jugs, sand bags, kettlebell, anything, really... anything.

HELLOOOOOOOOO NERD FITNESS You are welcome here tonight to witness the second bout between these two fighters.... in the Red corner weighing in at 122kg we have Good Rich, he is brimming with confidence and a sense of achievement in the first bout. In the Blue Corner we have Bad Lazy Rich who wants to weigh a lot more, he is still a bit on the ropes after the firs fight but he knows his opponent has the additional stress of buying a house and moving during this challenge Lets see what challenges these two fighters will be competing on............ Tops Gun(s) Chest, right I finished the first challenge and in a classic RPG fashion the boss is beaten and it is time to loot the Chest. I look at my chest and it needs vast improvement, so do my biceps. So this goal will be to complete 2* 60 min Chest and Bicep workout plans each week I have a 6 week lifting goal for reps for each exercise and will be supplementing this with creatine. Simple maths on this one its STR +2 CHA+2 A = 12 plans B = 10 plans C = 8 plans D = 6 plans E = 4 plans The Dark Knight Rises (and falls and rises *repeat*) So the other thing I am not a fan of is Abs workouts, the planking from last challenge is still part of my plan and I have gotten used to it, one thing I am bad at is sit ups. So one of the guys I train with has forced me to start super sets of an exercise then 15 sit-ups on a decline bench this means I total out at over 150 sit-ups a session, this is mad I know but I have suggested doing it Mondays, Wednesdays and Fridays. I know i will never have a six pack until i deal with my food issues but my core lifting is the target here. A very very mad Goal I know! but my abs need work STA+2 STR +1 DEX+1 A = 18 sessions B = 15 sessions C = 12 sessions D = 9 sessions E = 6 sessions Sophie's Choice I am having a serious issue with my food intake and the management of what I eat, add to this the stress of mortgages and moving over the next 6 weeks I am going to struggle. My goal here is to make the best of a bad situation (I need to credit DeathorGlory for the idea) Each food choice I make in a given situation will have either a positive or a negative outcome, If i am stuck in a situation I am going to choose the mostly healthy option I can I will track my progress with my fitness pal. 2+CON 1+CHA 1+WIS Basically I am going to go by the number of weeks where my diet was focused on the positive choices in a given situation. A = 6 weeks B = 5 weeks C = 4 weeks D = 3 weeks E = 2 weeks Look Who's Talking This is a suggestion from DeathorGlory again as she knows me pretty well, I tend to bury things and go off radar quiet a bit when the pressure mounts, I tend to go to ground and appear a few days later having done a lot of work. This hiding and lack of talking/venting/ communication makes me more stressed, the idea of this goal is to drive me to communicate while i move house rather than do nothing and let the stress build up and impact my other goals. In order to combat this I will spend a minimum of 2*30 mins talking to someone. I seems like a poor goal but it will work for me very well I am only giving this 2+ WIS 1+CHA A = 6 weeks B = 5 weeks C = 4 weeks D = 3 weeks E = 2 weeks Please tune in three times a week to see how our fighters progress through the next six weeks of challenges, sweat, gym sessions personal endurance and will power. Rich