Big time biceps!

Great workout to add some size to your biceps!

A1) Standing dumbbell bicep curls ( keep your palms up the entire lift and lift both arms at once )-10 reps

SUPERSET WITH

A2) Lying straight bar bicep curl with cable pulley ( set the pulley to the very bottom and attach a straight bar handle. Lie on your back curl the weight like a normal bicep curl just don't let your head come off the ground )-10 reps

SUPERSET WITH

A3) Neutral grip chin-up ( if you can't perform these than use the assisted machine )-10 reps

Rest 2min and repeat 2-3 more times

Paul's crazy HIT routine

This workout comes from a trainer friend of mine, Paul Lundkvist. The routine is really intense and wont be easy. I have gone through this routine myself and I will tell you if done right this will test you both mentally and physically. Each exercise is essentially a warmup/ pre-exhaust for the next one.

Do each exercise for just 1 set to complete failure and take no rest between exercises

Leg Extensions
Squats
Leg Curl
Deadlift
Stiff arm Pulldown
Chin ups
Cable seated row
Dumbbell Fly
Dumbbell Neutral Press
Dumbbell Neutral Shoulder Press

Done

For more on Paul checkout his blog
http://plunkan.blogspot.com/