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What's up Guys!
Welcome to my bicep training day! Today we're going to be doing some "negative tension sets," meaning that we're going to be doing 5 second negatives on EVERY single one of the exercises! So, follow along with me today you're going to want to use a technique just like this one if you want to get the body and muscle tone of your dreams.
- Barbell Curls: 4 sets (light weight / warm up sets)
- Barbell Curls: 4 sets (actual working sets)
- Cable Preacher Curls: 4 sets
- Dumbbell Curls: 2 sets (drop sets - each with 3 drops)
** 1 set is going to be about 6 - 8 reps, so pick a weight that is appropriate. If you can get a full 10 - 12 reps in then you need to bump up your weight on the next set.
Today the main focus is all about RIPPING OUT those biceps, so challenge yourself. Are you ready for this?
** See the right form for each exercise on the first set, then follow along with me! Remember to count for 5 seconds on the negatives!
0:56 Barbell Curls
2:14 Barbell Curls
5:21 Cable Preacher Curls
8:48 Dumbbell Curls - Drop Sets
- Do what's best for you at this point, I know you're tired!
- I tried 40lbs at first and No Way! So I'll start with 30lbs, then go down to 20lbs and end with 15lbs for each drop.
Alright guys, that's it... I am toast! My biceps are, well pumped and numb! HaHa So that's it - just another awesome, skin tearing bicep day! I hope you enjoyed it.
If you want more workouts like this one as well as diet and nutrition tips and tricks come back to see us again. Leave your comments below to let me know how YOU did on this one and keep those progress pics comin in!
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