Biceps! CURLS For GAINS!‏ (JUST LIFT!)


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The kind of soreness you feel in your muscles after thick-bar training is that DEEP muscle destruction sensation that lasts 2 — 4 days. In other words, it’s one of the best feelings in the world! I took my bicep routine to a whole new level this week by combining thick bar training with VOLUME and a bit of TEMPO. You don’t need a thick bar or grips to complete this routine though. Just make sure you focus on FULL EXTENSIONS on every exercise and really kill it with the THREE SECOND TEMPO on the dumbbell hammer curls at the end. Let me know how you do Nation, I want to see some gains in those BICEPS! #HTH

• 3 exercises
• 4 sets of 10 reps per exercise
• Rest 1 minute MAX between sets

(0:33)- Routine Sets & Reps
(0:41)- Barbell Bicep Curl
(2:26)- Inside-Grip Preacher Curl
(3:41)- Dumbbell Hammer Curl (3 Second Negative)







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