This routine goes from heavy weight and low reps to lighter weight and higher reps and ends with an isometric hold. The goal is to stress the biceps at every rep range. If done correctly and at the right weight and intensity 1 set should be plenty since it adds to 45 total reps. Go 2 rounds if you dare.
A1)Lying Bicep curls ( set up low cable pulley at the bottom and attach a straight bar. Lying on your back on the floor perform a curl)-8 reps with heavy weight
A2) Standing barbell curl with wide grip-10 reps
A3) Seated alternating bicep curls with dumbbells-12 reps each arm
A4) Standing band curls ( place a band under your feet and curl for speed )-15 reps **this will be tough trust me
A5) Chin-up isometric hold ( get into the top position of the chin-up and squeeze and hold until you can't hold on ) Done!
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