Today was a killer bicep routine. I believe one of the keys to this workout is the warmup, pre exhaustion if you will. The point is to do these with light weight, but full range of motion using only the elbows to curl with. Choosing the right weight, by the 3 rd set of 15 you are starting to get a nice bicep pump, small, but enough to really feel your first working set of your drop sets. I cheated my self a bit on the first drop set, wanted to do drops to make 15 reps, the first weight I started with I got 14 by itself. So, I just moved up after that and had an incredible burn going by the time I was done with these! Oh yeah, I did abs too and had a great workout on them also.
Biceps
(warmup)...Incline curls...3 sets of 15 reps w/25lb.
EZ curl bar standing drop sets...85x14,(100x6,85x4,65x5),(100x6,85x3,65x5),(100x4,85x3,75x3,65x3),100x3
High pulley cable curls
Sets....50x15,50x15,50x13,(50x9,40x6)
Cable 21's
Sets...50,70,90(weights used for each set)
Low pulley supinated grip forearm curls
Sets.....80x10,90x10,100x10
Abs....3 sets of upper pulley crunches(good contraction on each rep)
2 sets of weighted machine crunches
2 sets of incline crunches with weight
3 sets of leg raises
5 minutes on recumbent bike...had a great workout.
United StatesBiceps
(warmup)...Incline curls...3 sets of 15 reps w/25lb.
EZ curl bar standing drop sets...85x14,(100x6,85x4,65x5),(100x6,85x3,65x5),(100x4,85x3,75x3,65x3),100x3
High pulley cable curls
Sets....50x15,50x15,50x13,(50x9,40x6)
Cable 21's
Sets...50,70,90(weights used for each set)
Low pulley supinated grip forearm curls
Sets.....80x10,90x10,100x10
Abs....3 sets of upper pulley crunches(good contraction on each rep)
2 sets of weighted machine crunches
2 sets of incline crunches with weight
3 sets of leg raises
5 minutes on recumbent bike...had a great workout.