Big Boy Bicep Blast!!!!

** 1 round: Completing of both exercises back to back. So 4 rounds is really 8 sets **

1) 5×10 concentration curl (active warup, pre-pump) min rest

2) Alternating dumbell curl heavy 8 reps, superset drag curl (inside grip) chest on incline bench 12 reps (minute rest, 4 rounds total)

3) Heavy hammer curl 8 reps, superset preacher curl wide grip 10 reps (minute rest, 4 rounds total)

4) Standing double front bicep cable curl 12 reps, superset rope curls 10 reps (4 rounds)

5) reverse curls thumb over grip 10 reps, superset 21’s (3 rounds)

For help explaining exercises see the arms video at http://www.youtube.com/user/JDFproductionsLLC