Introducing my 4 Exercise Fix: Biceps. These are my 4 go-to bicep exercises to pack on size on your biceps. The routine will implement various techniques: explosive and slower time under tension, and movements at various angles.
4 Exercise Fix: Biceps
Workout Technique:
- Dumbbells (DB); barbells (BB)
- Tempo (s) = (lower, bottom, lift, top); (1.0.1.0)= default
- Hitting Biceps from all angles and various speeds
Workout Program:
A. 2 DB Alternating Bicep Curls (work the rack - 5Lbs up & down): 8+ x 5 reps (1.0.1.0)
build up to your max weight for 5 reps then drop set all the way down
B. Cable Bicep Curls W/ Handles L/R (Palms Up): 4 x 8 reps + drop set (3.0.1.0)
C. Preacher Bench DB Hammer Curls w/ 2 Pump Contraction at Top: 5 sets x 8 reps (3.0.1.0)
D. BB Bicep Curls 3-Way Super Set (reverse, wide, narrow): 3 x 10 reps (2.0.1.0)
Devour the lambs