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