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Description

Target muscles: Biceps brachii* brachialis* brachioradialis


Exercises

Set 1: 1 round
Warm Up Barbell Bicep Curls
Weights: Light
Warm Up Barbell Bicep Curls
2 minutes
Rest, Move To Incline Bench & With Med/heavy DB
Rest, Move To Incline Bench & With Med/heavy DB
1 minute

Set 2: 3 rounds
Alternating Incline Dumbbell Curl (10 Each)
Weights: Heavy
Alternating Incline Dumbbell Curl (10 Each)
20 reps
Rest
Rest
1 minute

Set 3: 1 round
Move To Barbell (Straight Or EZ)
Move To Barbell (Straight Or EZ)
10 seconds

Set 4: 4 rounds
Barbell Reverse Curl
Barbell Reverse Curl
10 reps
Rest
Rest
1 minute

Set 5: 1 round
Load Barbell For Bicep Curls
Load Barbell For Bicep Curls
10 seconds

Set 6: 4 rounds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Rest
Rest
1 minute

Set 7: 1 round
Move To DB Rack
Move To DB Rack
10 seconds

Set 8: 4 rounds
Hammer Curls
Hammer Curls
10 reps
Rest
Rest
1 minute

Set 9: 1 round
Move To Bench For Concentration Curls
Move To Bench For Concentration Curls
10 seconds

Set 10: 3 rounds
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
12 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
12 reps
Rest
Rest
30 seconds

Set 11: 1 round
Bicep Stretches
Bicep Stretches
1 minute


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