Bicep beatdown

I am normally not a big fan of doing more than 2 -3 exercises per muscle group but this routine is great and therefore I will make an exception. I would recommend doing this routine with a partner not only for the spot but for the motivation. You will be doing one exercise at a time before moving onto the next exercise.

Seated preacher curl-3 sets of 6 reps

Rest 1 minute between sets

REST 1 MINUTE BEFORE MOVING ONTO NEXT EXERCISE

Reverse incline hammer dumbbell curls ( see my older post on how to do this )-4 sets of 8 reps
Rest 1 minute between sets

REST 1 MINUTE BEFORE MOVING ONTO NEXT EXERCISE

Standing cable pulley curls ( both at the same time )-3 sets of 12 reps
Rest 1 minute between sets

REST 1 MINUTE BEFORE MOVING ONTO NEXT EXERCISE

Preacher curl machine ( if you cant find one you can do regular preacher curls )-do 3 drop sets all to failure, dropping the weight by 10 lbs on each drop.

Finally....you are done!!