Biceps Bodybuilding Workout
One of my favorite Bicep bodybuilding workout is a super-set of seated-alternating-dumb bell curls and standing-alternating dumb bell curls.
Here’s what a seated-alternating-dumb bell-curl looks like:
You want to make sure you keep these curls as strict as possible.
No swinging allowed in the 1st half of the super-set!
Keep your back at a 90 degree angle to the bench and concentrate at the top of the movement and make sure you squeeze your bicep at the top of the curl. Hold the weight at the top of the movement and keep the stress of the weight direction the peak of your bicep. Don’t worry too much about the amount of weight you move during this portion of the bodybuilding workout.
Try to get in about 8 reps per arm and pay most attention to strict form. If you can do more, add more weight on your next set. Ideally you’ll be in the 6-8 range. It is very important that you pick a weight in the 1st half of the super-set that will thoroughly fatique your biceps within 6-8 reps.
Next you’ll move to standing-alternating-dumb bell-curls for the second half of this bodybuilding workout.
Now with the 2nd half of this super-set you’re allowed to cheat a little and incorporate some swing into the movement to get the weight up if you have to. During this part of the bodybuilding workout you won’t pay as much attention to form as you will to just get the weight up.
The key with these last few reps is to just annihilate your biceps.
Try to get in at least 4-8 reps per arm.
If you do this super-set right you should be whining like a little girl after like 1 or 2 reps into the 2nd half of the super set of this bodybuilding workout.
Remember the key is to thoroughly fatigue your biceps with the weight you choose in the 1st half of the exercise!
You should literally have to swing the weight to get it up in the 2nd half of the super-set.
Go try it and let me know what you think of this bodybuilding workout.
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