LOAD THE GUNS
Warm-up: Dumbbell Alternate Bicep Curl 5 sets x 12-15 reps (tempo 3-0-1-0) 60 sec rest
This exercise is a great starter to activate your nervous system and warm up your circulation, improving muscle articulation when performing your first few lifts.
By starting light you will feel a full range of contraction as you continue to facilitate blood flow for an increased pump to begin your biceps session. Weight can gradually go up but should remain at about 60% of 1mr in order to respect reps and tempo.
LIGHT ‘EM UP
Barbell Preacher Bench Curl 4 sets x 8-10 reps
This bench curl will push your fast-twitch muscle to the limit. Focus on a limited range of motion with strong and solid lifts that keep the bicep contraction isolated.
Standing Barbell Curl
4 sets x 10-12 reps (tempo 3-0-1-1)
Keep your body straight with tight abs and seated posture to stay ergonomic. Lift the bar off your quads up to your mid chest and keep it contracted one sec at the top.
FINISH THEM OFF
Hammer Dumbbell Curl 4 sets x 15 reps
Once you’ve pushed your biceps to the limit, work on rounding the workout out with movements that pull in parts of other muscle groups like chest for a full building and shaping effect.
Reverse Grip Barbell Curl
3 sets x 15 reps
Reversing your grip on the barbell can also be a great way to hit those stabilizer muscles. I recommend going a bit lighter to finish things off on a strong note.