Selen Dar

Muscle-Building Workout and Diet


Hey. My name is Erin and I’m a former U.S. Junior
Olympics certified swim coach and personal trainer, and fitness is my passion. So, I cannot wait to share it with you guys. There’s a ton of moves that you can do for
your biceps, if you’re in a gym, but if you’re at home, and all you have are hand weights,
we got you. Don’t worry. My favorite bicep workout is something called
the ‘crazy eights’. You’ll understand why it’s crazy, once you
start doing it, because it’s gonna burn. To start your crazy eights, roll your shoulders
back, palms turned out, bring the weights up, and all the way down, all the way up,
and all the way down. So, just a regular full-extension, bicep curl. We all know how to do those. Make sure that your elbows are not moving. They should be stable; not stuck into your
side, but nice and stable. So, eight full-extensions. Then you’re gonna stop half way, so that your
arms are at a 90 degree angle. And you’re going to do eight from the top
to the middle; bring them up to the top, and back to the middle. Once you do eight of those, you’re gonna stop
in the middle. Let the weights come down, and bring them
back up to the middle, down and back up to the middle. So, the whole progression should go something
like this. I’m gonna do two, you’re gonna do eight of
each. All the way up, back to the middle, top to
the middle. Eight of those. Down to the bottom, back to the middle, and
you’re going to do eight of those. Okay? So, three sets of eight for each move, rest,
and then repeat two more times. So, a total of three rounds, with three sets
of eight in each, all right? That’s why they call them ‘crazy eights’.

9 thoughts on “How to Do a Crazy Eight | Female Bodybuilding

  1. Enjoyed your video. Thank you for posting. I picked up my 5-lb weights and followed along, so this was very helpful (useful). Great job!

  2. @lara22fla 
    I agree with you lara! That program you are talking about
    has a unique and customized nutritional program
    designed to help gain muscle in a short period
    of time. I was using it also for about 3weeks now
    and it did what it promised! It helped me expand
    my muscle cells by 50% :))

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