Bicep 101 #3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Up your Weight_loss with skinne' order here

     Here we are again in our never ending pursuit of the softball size bicep muscles, and I've got a couple of routines that will pump out the sleeves on your shirt so let's get going. 

 The first routine employs the forced reps approach, as this routine works well with a partner, but if your training alone don't think you can't give it a try.

 The second routine is a shocker, as we try to shock those stubborn biceps into growth. 

Remember that as a smaller muscle group we try to hit the bicep, on average, only once a week, so give it everything you've got. 

Then for the next 5 to 7 days let them rest and grow.


Make Them Grow-


Standing EZ Bar Curl---4 sets@ 15,12,10, and 8 reps


Standing Dual DB Curl---3 sets@ 8 to 10 reps


Machine Curl---3 sets@ 10 reps-short but sweet,work hard



Switching it Up-


Barbell Curl---4 sets@ 15,12,10, and 8 reps


Dual Hammer Preacher Curl---4 sets@ 8,8,10, and 12 reps


Seated Barbell Curl---3 sets@ 10 reps-concentrate on the squeeze at the top of the rep


compound with


Alternate DB Curl---3 sets to failure

Muscle up order your Protein here!!!!!

http://www.bodybuildingsolutions101.com

Biceps 101 #2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     I promised you routines to help add muscle, experience weight-loss and improve your body image.

 Hopefully every other day through to June I will be posting multiple workouts, so have fun and stay safe. 

Today is number 2 in the bicep series.

 You can do them separately or together for the ultimate pump.


     We all love those softball size bicep and I must say that the look is great, but being a smaller muscle group, work on them sparingly.

 But when you do work on them " kill them ". 

If your giving all you've got,once a week should be fine.

 I've been hearing a lot of noise about don't do preacher curls and don't do this and that, but fine out what works for you and have at it. 

 I will throw in a comment now and again, so from one muscle head to another here we go.


 


Packing on the Meat-take no prisoners


EZ Bar Preacher Curl---4 sets@ 12,10,8,and 8


3 Grip Barbell Curl---3 sets@ 12-or 4 reps per grip

Seated Dual Hammer Curl---3 sets@ 10,8,and 8


Dumbbell Concentrated Curl---2 sets@12,10


 

 


 








Switching it up-do these moves as a circuit, one right after 
the other-no resting between them

 
Standing EZ - Bar Curl---4 sets@12,10,8,and 8reps


Seated Alternate DB Curl--- 4 sets@12,10,8, and 8reps


Rope Hammer Cable Curl---4 sets@ 10reps


Reverse EZ-Bar Curl---4 sets@8reps

Muscle up and order your Protein here!!!!!

helping you reach your absolutes in an ever 
changing world

http://www.bodybuildingsolutions101.com