Tony's Big Biceps Workout Routine
Biceps 20 or so light warm up reps on the preacher curl. Mega Set Load up a cambered bar to 1/2 of normal work set(25 lb plates work well).
Have two dumbells ready to go that are half of normal curls(20 lb work well).
Perform 8 strict curls, drop and grab the dumbells and perform 8 strict hammer curls. Drop the dumbs and perform 8 strict reverse curls.
Thats a set. If you can't finish the final reverse curls drop the weight. This will be done 4 times, the second set will start with the reverse curls, the third back to the original. Thats it.
Load up after with protein and dextrose shake. Try it and feel your biceps like never before. |