Softball Size Biceps

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

     We have covered Mass , Forcing the Growth, Switching It Up, and 4 Steps forward workouts so far in the bicep series.

 Now we come to the last 2 Powering the Bicep and Defining the Muscle.

 Power and Strength runs along the same lines as Mass  so by now we should be poppin' some pretty big guns, and we'll need some Switching it Up to show them off properly.

     Biceps and Triceps are some of the easiest muscles to work on and start showing results quickly.

 It does take time and commitment to be a bodybuilder, { I to like you have trouble sometimes with the commitment part }, but looking in the mirror and seeing the result is satisfying.

     These shorter routines were designed for you and me, who unlike pro-bodybuilders do not have the time to eat , train, sleep, eat, train, sleep.

 In our world we have other sources of income to pursuit and life in general to challenge our time commitment.


Powering the Bicep-

Standing Barbell Curl---5 sets@ 12,10,8,5, and 3 reps

Close Grip Pull-Up---3 sets@ 10,8,and 8 reps---palms facing you grip

Incline DB Curl---3 sets@ 10,8, and8 reps

Reverse Grip Cable Curl---2 sets@ 10, and 8 reps


Defining the Muscle-

Standing EZ Bar Pole Curl---3 sets@ 20,15, and 12 reps-standing with your back against the wall

Standing DB Hammer Pole Curl---3 sets@ 20,15, and 12 reps-same as above

Lying Cable Curl---3 sets@ 15 reps-lying on the floor

Cable Concentrated Curl---3 sets@ 15 reps

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