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      • The best pre-workout powders for 2016
  • Blog
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  • About me
    • My story
    • Tour of my small home gym
  • Youtube
  • Workouts
    • Exercises
      • Chest exercises
      • Biceps exercises
      • Back exercises
      • Triceps exercises
      • Shoulder exercises
      • Leg exercises
    • Full programs
      • 8 week beginner program
      • 12 weeks 2 shred
      • My current routine
    • Beginners
      • Workout basics
    • Sixpack abs
      • Ab video workouts
      • Best exercises for abs V-lines
    • Muscle building
      • Massive arm workouts
      • Full chest workout
      • Quick home leg workout
      • How to do pull ups at home
    • Cardio
      • Morning cardio for better fat burn?
      • Do I need to do cardio to get shredded?
  • Equipment
    • Equipment guide
      • Must have basic gym equipment
      • Building a home gym on a budget
      • How much space do I need?
      • Turning a full room or garage into a gym
      • Easy and cheap floor protection
      • Tour of my small home gym
      • This small secret will get you shredded faster
    • How they work
      • Adjustable dumbbells
      • What’s the difference between standard and olympic weights?
      • Door frame pull-up bars
      • What’s a power rack?
    • Equipment reviews
      • Benches, power racks and extras
      • Weights, dumbbells and-plates
      • Mats and flooring
      • Cardio equipment
    • Cardio equipment
      • The best treadmills under 500
      • The best exercise bikes under 200
  • Food
    • Nutrition
      • My honest diet advice
      • Nutrition basics
      • How many calories should I eat?
      • What are the best snacks for muscle building?
      • 8 Healthy eating tips
    • Cooking
      • Essential kitchen equipment
      • Must have kitchen timersavers
      • Guide to making tasty salads
      • Guide to meal prepping
      • How to eat healthy on a low budget
    • Healthy Recipes
      • Meals
      • Snacks
      • Desserts
  • Supplements
    • Supplement guide
      • The beginner’s guide to supplements
      • 5 supplements to help you gain muscle faster
      • What supplements do I currently use?
    • Protein
      • How to choose the right protein shake
      • The best protein shakes for 2016
    • Supplement reviews
      • Protein shakes
      • Weight gainers
      • Protein bars, snacks, and food
      • Pre-workouts
      • Extras (Creatine, BCAAS etc)
      • All reviews
    • Weight gain
      • Very important things you should consider when choosing a weight gain shake
      • The best weight gain shakes for 2016
    • Extra support
      • Creatine
      • Glutamine
      • BCAAS
    • Pre-workout
      • Natural pre-workout alternatives
      • The best pre-workout powders for 2016
  • Blog
  • Search

Blog

bicepexercisesa

bicepexercisesa

Adam3rd December 2015Leave a Comment

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Meet the author

Meet the author

 
Hello! My name is Adam and I am the creator of Homeshredded. I am just a normal, friendly down to earth guy who loves to spread the wonderful word of health and fitness. I hope you find this website helpful and motivating. If you have any questions I'm here to help! To learn more about me and my personal transformation story click here.

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Workout twice a day for quicker gains?

19th February 2017

How to meal prep like a bodybuilder. Get ripped and save a ton of money!

3rd February 2017

Video tour

Home gym tour

12 Weeks 2 shred

12 Weeks 2 shred

 
12 weeks 2 shred is an absolutely free, full, 4 day a week workout program designed to get you in the best shape of your life at home. The training sessions and structure are based on modified and improved versions of the exact same workouts I used to make my transformation. And if that's not enough, every workout comes with a free full instructional video from the YouTube channel.

New Recipes

Cajun Salmon

24th May 2016

Shepherd’s pie

24th May 2016

Healthy sweet and sour chicken

24th May 2016

Top 3 reviews

Bodymax Selectabell Dumbbells

2nd April 2016

Bodymax CF475 Heavy Power Rack review

31st March 2016

Bodymax 100kg Olympic Cast Barbell Kit with 7′ Olympic Bar review

31st March 2016

Top 3 supplements

Myprotein Hard Gainer Extreme

14th April 2016

Myprotein Creatine Monohydrate

7th April 2016

Myprotein Impact Whey Isolate

6th April 2016

Top 5 Exercises

Top 5 Exercises

See my top 5 picks for the best home exercises. Every muscle group covered!

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