Innovate Magazine - - Contents - Henri-Pierre Ano By IFBB Pro Body­builder


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.


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.


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.




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