Bicep Exercises 2

The following is a collection of Bicep Exercises.

These are not full workouts but are exercises or techniques to add to your workouts.


bicep exercise: dumbbells hammer curls

I CRUSH BICEPS

PREACHER DB HAMMER CURLS L/R
4 SETS X 8 REPS + DROP SET (2-0-1-0) REST 45 SEC
(2 SEC LOWER - 0 - 1 SEC LIFT/CURL - 0)
DROP SET = 4 SETS X 8 REPS W/ 5LB DROP/SET - NO REST


bicep exercise: barbell curls with vulcan

LIFT LONG & PROSPER

STANDING BARBELL CURLS
5 SETS X 8 REPS + DROP SET REST 45 SEC
5 SETS X 8 REPS (SAME WEIGHT) THEN DROP SET
DROP SET = DECREASE 10LBS/SET X 8 REPS (OR FAILURE)


bicep exercise: cable curls gunshow

THE GUN SHOW

CABLE DOUBLE BICEP CURLS
4 SETS X 10 REPS (2-0-1-0) REST 45 SECONDS
(2 SEC LOWER - 0 - 1 SEC LIFT/CURL - 0 )
BUILD UP ONE PIN/SET TO 4 WORKING SETS


bicep curls: cable rope curls mummy

KING SIZE MEGA PEAKS

LAYING CABLE HAMMER CURLS W/ROPE
4 SETS X 8 REPS W/EXTRA PUMP AT TOP
EXTRA ¼ PUMP CONTRACTION AT TOP OF EACH REP
BUILD UP TO 4 WORKING SETS - REST 45 SEC


bicep curls: db hammer curls thor

HAMMERS FROM VALHALLA

DUMBBELL HAMMER CURLS - RACK RUNS
A. RUN RACK UP: 6 REPS/SET - INCREASE 5LBS/SET
B. RUN RACK DOWN: AMRAP/SET - DECREASE 5LBS/SET
AMRAP = AS MANY REPS AS POSSIBLE - REST 30 SECONDS


 

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