If you’re gonna do bis and tris, you better damn well do some meat work along with that…


Yeah, I like feeding the ol’ pythons, too.  But let’s just make sure we keep it real.

And one way to do that is to pair other exercises you might not necessarily like to do along with the vanity work.

And it’s not that I don’t enjoy Russian leg curls and rollouts.  But I can be real enough with myself to admit that they aren’t exactly my go-to exercises.  So how do I ensure they get done?  By pairing them with stuff I like to do.

And what do I like to do on days that would otherwise be “off” days?  You got it — bis and tris!

The workout:

A1) EZ tri extensions (x4) + EZ press(x7) + EZ extensions(x3) at 95 lbs
A2) EZ bi curls:115 lbs x 7
A3) Russian leg curls x 5
A4) standing rollouts x 5
6 rounds

And yes, this WAS after 10 hard miles in the fixie saddle.  Imma take credit for that, lol…


Heal thyself, harden thyself, change the world –



Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.