It's the first ever edition of F*CK YOU UP FRIDAYS, proudly brought to you by Redcon1 and Hypertrophy Coach, Joe Bennett! If you're a glutton for pain in the gym, these Friday's are for you! We start off FYUF with everyone's favorite body part to train...BICEPS.

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A1 Spider Curls - 10 reps
A2 Incline Curls - 10 reps
A3 Standing Curls - 10 reps
A4 Hammer Curls - 10 reps
A5 Loaded Stretch - 30 seconds