Yet Another Bicep Workout – Number Three

For those prioritizing their biceps here’s another attack:

Curls on the Preacher Bench:  (Conduct 1 set of 100 repetitions) Sit on the preacher bench, use a straight bar and select a light weight – 20 to 30 pounds.  This is a total burnout set – you will likely fatigue between 25 and 35 reps.  When this happens, pause a few seconds and continue on, even if for only 1 or 2 reps, then pause again, pump out 5-10 reps, and just keep going like this until you reach 100 – don’t quit!  This will require some guts and it’ll burn, but’s it’s worth it.  Your biceps will be severely shocked. 

Preacher Bench Reverse Curls: (4 sets of 8 reps) Using the same bench, select a heavier weighted zigzag bar and conduct four sets with your palms facing down.  If you can do more than 8 reps keep going.  8 reps is just a guideline.  Always go until failure.    

Standing Dumbbell Twisting Curls:   (4 sets 8-12 reps) Starting with the dumbbells at your sides, thumbs forward in the hammer position, slowly raise the weights rotating your wrists 90 degrees throughout the movement and finish with your palms facing the ceiling. Twist your wrists all the way out.  Although most muscle fibers run longitudinally down the length of the muscle, this will work the transverse stabilizing fibers which form an X pattern over the muscle.

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