Description

Prioritize a thorough warm-up to prepare your biceps for a challenging workout, reducing the risk of injury and enhancing performance. Begin with dynamic stretches, then start with light dumbbell curls, gradually increasing the weight to activate the biceps and engage the muscle fibers. Always choose lighter weights and slowly increase before you begin your first working set. Don’t skip this step! It’s important to warm up and minimize the chance of strain. Get those biceps ready to conquer the challenge!


Close-Grip Chin-Ups Superset with Standing Barbell Curl:
Start with 4 sets of close-grip chin-ups to failure, then immediately transition to
12-15 reps of standing barbell curls.

Single Arm Cable Curls Superset with Hammer Curls:
Start with 4 sets of 8-10 reps for Single Arm Cable Curls immediately followed by 12-15
reps of Hammer Curls with dumbbells.

Incline Dumbbell Curl Superset with Concentration Curls:
Set up an incline bench and do 3 sets of 10-12 reps of Incline Dumbbell Curls,
then switch to Concentration Curls for 12-15 reps on each arm.

Reverse Grip Barbell Curl Superset with Cable Curls:
Start with 3 sets of 10-12 reps of Reverse Grip Barbell Curls, and without rest, move to
the cable machine for 15-20 reps of Cable Curls with a straight bar.

Spider Curls Superset with Preacher Curls:
Use the preacher bench for 2 sets of 10-12 Spider Curls followed by 12-15 reps
of Preacher Curls.

21s with EZ Bar Burn Out Set:
Divide this into 7 lower half reps, 7 upper half reps, and 7 full range of motion
reps without resting. Do 3 sets.

You should be on FIRE and have a pump from a different planet with this super
set arm day! Massive, massive PUMP!!!