Gimmie Some Guns Workout – No Joke!
1) strait bar curls 30,20/15 (warmup) 10/8/6/4 (go very heavy, use spotter, last set drop weight and go til failure. minimum 10 reps
2) seated alternating dumbell curls 4×10 superset hammer curls 4×8
3) heavy preacher curls 3×8 (focus on squeeze)
4) Rope curls 3×12 superset standing double bicep cable curls 3×15
5) concentration curls 3×12 superset reverse curls 3×10 (3 second ecentric) superset dumbell uppercut punches 3×20
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