100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:

Do you want to take your biceps workout to a new level? Learn how to get 24

Do you want to take your biceps workout to a new level? Try this exercise and feel your biceps explode into new growth.

Note: A video is down below.

  • Start out with a 20 lb. barbell (or whatever weight works for you).

  • Perform 8 strict reps of standing barbell curls. Strict means no leaning back or forward, no moving your elbows, and no "swinging" the weight up. Use your biceps only to do the exercise!

  • Once you finish your 8 reps put the 20 lb. barbell down and immediately pick up the 30 lb. barbell

  • Once again perform 8 strict reps.

  • Keep going up in weight until you cannot get 8 strict reps with a certain weight. For example, if you can only get 6 reps with the 50 lb. Barbell, stop and put it down.

  • Rest for 2 minutes.

  • After 2 minutes of rest pick up the 50 lb barbell and perform 8 strict reps, then drop down to the 40 and do 8… etc. On this set you must perform 8 reps with each weight.

NOTE: You will only perform 2 sets of this exercise, one that increases in weight and the other that decreases in weight.


Example Of Workout

Set 1

Weight Reps
20 8
30 8
40 8
50 6 *
        
Set 2

Weight Reps
50 8
40 8
30 8
20 6

View a printable page, click here!

* Stopped at 6 because of muscle failure

** Caution: This exercise is extremely painful (the good kind of pain) and you will feel your biceps and forearms burning. Perform this exercise last in your bicep/arm workout and only do it once every 2-3 weeks.


View The Video

Set #1 (1:19):
View Windows Media (1 MB)
View Real Player (1 MB)
View MPG (3.3 MB)

Set #2 (1:19):
View Windows Media (1 MB)
View Real Player (1 MB)
View MPG (3.3 MB)

Get ready for great gains!

Thanks,

Nick Cerone

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To 's Main Page

Back To The Articles Main Page.

Related Articles
Targeted Ab Training: Top 5 Moves For Your Core
Leg Workout From Hell: Kris Gethin's Quad Radical Equation
20 Ways To Keep Year-Round Abs!



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

2 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com