Even through biceps muscle are very small group of muscles, the are most desired by all men. The reason for that is that it's a 'show off' muscles', visible in almost anything you wear. It's like a statement that says you hit the gym, work hard for your physique and take care of your self.
Exercise 1 - EZ Bar Curls
This exercise will be done to warm up your muscle and preper them for the pump. You will start with EZ bar curls and do 50 repetition of this exercise. Since we are doing this exercise for a proper warm- up of the becip muscle, don't use any wright on a bar. Complete all 50 reputation in a single go without add any weights. Do Only One set of this exercise.
Exercise 2 - Dumbbell Curle
Take a pair of Dumbbell that are lying around 70% of your 1RM in dumbbell curls. We are using a heavy weight in this exercise since we have already warmed up our muscle is completely in the first set. The purpose of this set is the Start the inflow of blood into your muscle. Remember not to lift more than 70 percent of your total 1RM weight in this exercise. Going too heavy will not let you complete the desired number of reputation which are 15. Also, the purpose of this workout not too bluid new muscle fibres but not have a good bicep pump. Do 3 set of this exercise.
Exercise 3 - 21s Bicep curls
First, you need to perform 7 partial repetition where you lower the barbell only till halfway and then up it up again. Then you do 7 low range partial reps wherein you stop the barbell midway while bringing it up. Lastly, you perform another 7 full range of motion reps to finally kill your Biceps muscle. This technique work on the principal of increasing the time of under (TUT). Increased TUT eventually increase metabolic on the muscle which is an important factor for muscle hypertrophy and pump. You need to perform 5 set of this 21s bicep curls. Limit the rest between sets only 30 seconds.
Exercise 4 - Preacher Curl On Machine
We'll use preacher Curl as a finisher for this insane bicep pump workout. Thought your bicep is already been pumped after finish 5 sets of the 21s biceps curl, preacher curls will help you to pump in whatever space that left to pump in more blood into your muscle fibres. You need to do 3 set of 20 reputations. The weight should not be more than 50% of your 1RM in preacher curl.
Now Go Kill It....!
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