Wednesday, November 18, 2009

My Favorite Bicep routine


This has to be my favorite bicep routine to do because it hits every aspect of your biceps. The wide grip curls will hit your outer head and the narrow grip curls will hit your inner head. Reverse curls will hit the brachioradialis which will help grow your forearms. Start by doing 10 reps of standing barbell curls with a wide grip. Immediately go right into EZ bar reverse curls ( grip with palm down ) and do 10 reps. Go ahead and rest for 90 seconds and repeat this process, however for this round instead of wide grip curls do narrow grip curls. Finish by doing 1 more cycle of both the wide grip/reverse curl combo and the narrow grip/reverse curl combo.

A) Wide grip barbell curl 10 reps
SUPER SET WITH
Reverse curl 10 reps

Rest 90 seconds.

B) Narrow grip barbell curl 10 reps
SUPER SET WITH
Reverse curl 10 reps

Rest 90 seconds and repeat starting from A and then finishing the workout with B.

6 comments:

  1. dude by doing wide grip u r hitting inner head of ur biceps
    and by doing narrower grip u r hitting outer head (PEAK) of ur biceps
    SUSHANT

    ReplyDelete
  2. Hey who the heck is this picture of? Is this picture of the person who posted it? Man who is this guy?

    ReplyDelete
  3. narrower grip works the outer but not the outer peak of the biceps

    ReplyDelete
  4. can you please post some clear illustrations?thanks

    ReplyDelete
  5. @ AnonymousOct 3, 2010 08:54 PM
    Hey who the heck is this picture of?
    Is this picture of the person who posted
    it? Man who is this guy?

    well, he is a (gay)porn actor called Zeb Atlas. google him. your jaw will fall off.

    parallax25(at)hotmail

    ReplyDelete
  6. Yeah I agree this guy has it backwards.

    ReplyDelete