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Published on 16 Sep 2015 | over 2 years ago

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bicep workout
youtu.be/z59C7qPslAc

__________________________
The bicep workout for mass is an intermediate or advance workout but anyone is welcomed to give it a shot! This bicep workout is challenging due to the mechanical drop sets and supersets. I hope you enjoy the workout and don't forget to hit the THUMBS up button! Don't forget you can check out my other bicep workout for mass on this channel under the playlist. Let me know what you think about this!

FULL WORKOUT:

**OLYMPIC BAR CURL-
4 SETS TOTAL
8 REGULAR REPS
4 SLOW NEGATIVE REPS-3 COUNT
45-60 SECS REST MAX

**DUMBBELL DEAD HANG PREACHER CURLS-EZ BAR PREACHER CURLS
10 REPS-DUMBBELL DEAD HANGS
5 REPS- EZ BAR CURLS( ALTERNATE WIDE AND CLOSE GRIP)
4 SETS TOTAL
45-60 SECS REST MAX


**CABLE ROPE HAMMER CURLS/REVERSE GRIP BARBELL CURLS
8 REPS HAMMER CURLS-MODERATE-HEAVY
4 REPS-REVERSE GRIP BARBELL CURLS
4 SETS TOTAL
45-60 SECS REST MAX

** THE 8'S
8 REPS-INCLINE DUMBBELL CURLS
8 REPS INCLINE DUMBBELL HAMMER CURLS
8 REPS-STANDING ACROSS BODY HAMMER CURLS
3-4 SETS TOTAL-WHATEVER YOU CAN DO
45-60 SECS REST MAX









bicep workout
youtu.be/z59C7qPslAc








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