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BICEP WORKOUT FOR MASS-102- CLASSIC
*STANDING BARBELL CURLS
4 SETS X 8 NORMAL REPS/ 4 SLOW NEGATIVE REPS
45-60 SECS REST
-SUPERSET-
DUMBBELL PREACHER CURLS
4 X 10 EACH HAND
EZ BAR PREACHER CURL
4 X 5 - CLOSE GRIP
45-60 SECS REST
** NO REST BETWEEN THE 2 EXERCISES
-SUPERSET-
CABLE ROPE HAMMER CURLS
4X8
REVERSE GRIP BARBELL CURLS
4X 4
45-60 SECS REST
** NO REST BETWEEN THE 2 EXERCISES
*THE 8S
INCLINE CURLS- 8 REPS
INCLINE HAMMER CURLS- 8 REPS
CROSS BODY HAMMER CURLS- 8 REPS
3-4 SETS
45-60 SECS REST
** NO REST BETWEEN THE 3 EXERCISES
