Try This Killer Bicep Bootcamp to Make Those Gunz Grow
/Looking to get a great bicep pump and stimulate hypertrophy (muscle growth) of your gunz? My good friend Marcia Robles, the Maestro of Arm Programming, created this kick ass series of bicep exercises pre-pandemic and I’m bringing it back to my own routine to prep for tank top season (well, it’s always tank top season n my world, but you know what I mean)l
This program uses a variety of modalities (cables, barbells, dumbbells and TRX) and includes some advanced strategies like eccentrics and drop sets to make both your bicep heads safely bulge.
The video below shows six moves. You can play with the reps and sets, but here's a good starting point.
Narrow Underhand Grip Lat Pull Down 12x3
TRX Inverted Bicep Curl 12x3
Cable Rope Curls 12x3
Bench Supported KB Twist Curls 15x3
BB Pyramid Curls 20, 12, 10, 8 (increasing # with each set, if fail use swing and make eccentric)
Hammer Curl Drop 10, 10, 10 (decreasing # with each set, if fail use swing and make eccentric)