Name: Playbook - Damien Patrick - 30 MINUTE BICEP MASS BUILDER-101
Uploaded: 2024-04-12T23:58:38.692Z
Duration: 30 min
Description: 30 MINUTE BICEP MASS BUILDER-101

What a session done your wife back with intense biceps great stuff my brother 🔥🙏🏽💪🏼

Clark and Chrissie

A well balanced  bicep workout for both peak and width of the bicep that requires minimal equipment.

This workout contains a DROP SET at the end.

*Rep are per arm not total
*Keep chest forward and shoulders back and down
*Keep elbows pinned next to torso
*Increase the weight on the lower reps if possible

STANDING ALTERNATING DUMBBELL CURL

*Keep chest up and shoulders back and down
*Use a wide grip- wider than shoulder width
*Keep elbows pinned near torso or slightly behind torso
*Increase the weight on the lower reps if possible

SEATED BARBELL CURL

*Try to keep elbow and shoulder from moving
*Slightly turn your wrist out at the top of the curl
*Increase the weight on the lower reps if possible

SEATED CONCENTRATION CURL

*Use a narrow grip
*Keep elbows pinned next to torso
*Increase the weight on the lower reps if possible

CLOSE GRIP EZ BAR CURL

THIIS IS A DROP SET- DO 10 REPS AT MAXIMUM WEIGHT YOU CAN DO. DROP DOWN 20% AND DO 10 REPS AGAIN WITH NO REST BETWEEN.
*Use a narrow grip
*Keep elbows pinned next to torso

30 MINUTE BICEP MASS BUILDER-101

Community

More workouts from Damien Patrick