Continuing with my bicep series, here’s another bicep busting workout.
Seated Dumbell Curls – Ten Tens: (Conduct 10 sets of 10 reps – Yes, 10 sets:) Select a weight were you can just manage 10 repetitions. Then rest 15-45 seconds before conducting the next set. When you fatigue and can barely knock out 10 reps, select a slightly lighter weight for the next set. But don’t cheat yourself – use the maximum weight you can manage for each set. This should take you 10-15 minutes.
Standing Hammer Curls: (4 sets) Select the heaviest weight you can manage for 4 repetitions.
Again, don’t cheat yourself. You should be struggling to grind out 4 reps.
Reverse Curls – Going Down the Rack: Using the fixed weight zig zag bars (with your palms facing down) grab the heaviest weight you can manage – even if for just one repetition. Then grab the next lesser weight and do as many as you can – and work your way down to the lightest weight on the rack – the 20 pound bar. If you started with the 90 pound bar, you will have performed 8 sets by the time you work your way down to the 20 pound bar. Go until absolute failure with each set, even if you have to pause a few seconds before pumping out the last few reps. This should take 3-4 minutes.