More random thoughts...

• Great routine for the biceps-Grab a heavy pair of dumbbells that you can rep for 5 reps. Once you finish take 30 seconds of rest before grabbing the next lightest dumbbells and do at least 1 more rep than you did with the first weight. Take 30 seconds rest and then use the next lightest pair of dumbbells and aim for more reps then the second set. Keep doing this until you get do 4-5 drops.

• Work your rear delts. Generally the posterior delts are often neglected which can lead to shoulder issues. To best work your rear delts do any version of rear delt flys or bent over lateral raises.

• Have you tried doing farmers walks before? They are considered the standing plank exercise by some and are great for the core and just about everything. Its simple, pick up a pair of heavy, heavy dumbbells and walk around the gym. Make sure you keep your shoulder blades pulled together and chest out and posture tall.
  

• If you are having trouble dropping inches and losing fat then bump up your weight training days. If you currently only do 1-2x a week with weights then go up to 3 and watch what happens!

• Tell everybody and anybody about your goals. Let it be known that you are on a mission to drop the fat, gain the muscle or get stronger. The more people known the more support you will have and the more people can keep you accountable.

• Stress gets over looked most often when it comes to training. Too much stress in your life will lead to limited fat loss due to the release of the stress hormone cortisol. Cortisol causes the body to store body fat particularly in the abdominal area. Not good!

• Quick change to your fat loss workouts- Do the first half of your workout with low reps in the 5-8 range and heavy weights and then the second half of your workout go to the opposite end of the spectrum. Shoot for 15-25 reps using lighter weights and bands.
  

Random thoughts.....

• Favorite new thing is a Bar-rito from Protein Bar ( a chain in Chicago that serves healthy protein based sandwiches, wraps and bowls ) called the Capone. It is easy to make at home so try it! Take a whole wheat tortilla as your wrap, fill it with grilled chicken, spinach, marinara, quinoa, and shredded parmesan. For a better taste finish it off by grilling it or using a panini press.
  

• To get lean you must do different types of workouts. Do heavy strength workouts, high endurance, agility, speed, and power. Now do you have to do each of these, well not really, but the point is to expose your body to numerous styles of training in order to keep stressing the system to make new gains.

• Great quick routine for the biceps-Do 1 heavy rep on one arm rows with a dumbbell then do 1 chinup. Keep repeating this sequence without rest adding 1 chinup to each set. See how high up you can go. I would use a weight you could do 5 times for the row.

• Learn to do deadlifts. Hire a great trainer and learn the right technique. Done right and you have found yourself an exercise that uses tons of different muscles including traps, lats, hams, glutes just to name some. Deadlifts will bring you gains in muscle and strength as well as a great way to jack your metabolism and maximize your time in the gym. Ladies don't worry you wont get big doing them.

• Around the holidays the worst thing to do is not have a action plan. Everyone is going to splurge at some point and some more than others so you need to be ready. Best bet is to kick up your workout sessions for the days prior and eat as clean as possible so that when you do cheat the negative effects are reduced.
  

• Sleep might be the most underrated component of health and fitness. In order for your body to recover and rebuild you must get your sleep. Sometimes a lack of results that you see dont stem from a bad workout routine but are more of a product of bad recovery.
  

Another bicep routine

A)Preacher curls with EZ curl bar-1 set at 5-6 reps ** Use heavy weight so that last rep is tough

Rest 1 min and then repeat 1 more set

Move onto

B) 1 set of Chinups to failure

Rest 1 minute

Repeat starting back with the preacher curls except this time you will need to drop the weight by 2.5-5lbs per side.