EXTREME BICEP WORKOUT!!!

EXTREME BICEP WORKOUT!!!

This is an exercise I personally do all the time in the gym and have seen great results with repetition.  By doing this for multiple weeks I have gained the nickname “baseball arms” because my friends say “your arms are so big it looks like someone cut them open and implanted baseballs in them”.

For this workout you will need:

·         A bench with a 35-45 degree angle

·         Two dumbbells of comfortable weight,  a bit on the lighter side though

·         A barbell of comfortable weight

Step #1:

First, you need to grab your dumbbells and sit straight up on your bench, not lying back against it.  Then, you need to curl both of your dumbbells up at the same time for seven reps.  Go to step 2 without resting in between. 

Step #2

Next, lay back into your bench at a 35-45 degree angle.  Hang your arms straight down and curl up while keeping your elbow straight down.  Do this for seven reps and continue on to step 3 without rest in between.

Step #3

Now, grab your barbell and barbell curl while standing up.  Start with your arms completely extended and curl up not pushing your body into it.  Do this for seven reps, then rest.

All three of these steps will make only one set, do about 3-5 sets in all.  On the third step, for the first set keep your hands about shoulder width apart, but for the second set keep your hands about a half a foot wider than your shoulders.  By having a wider grip you will put focus on the outside portion of your bicep.  Then for the third set, keep your hands just a few inches from each other in the middle of the bar.  By having a very close grip you will put more focus on the inside portion of your bicep.

I hope you enjoy this exercise and if your arms don’t feel like they’re about to rip out of their skin, you didn’t work hard enough.