Bicep Blast

By IFBB Pro Bodybuilder Henri-Pierre Ano

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)

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.

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.