Need a smokin’ breakthrough workout? Try this one for punching through your plateau on your next biceps day!
Seated alternating dumbbell curls using a weight that’s about 10lbs heavier than normal. The concentric contraction (curl) can be cheated up somewhat and then lowered (eccentric contraction) very slowly for each repetition with maximum resistance.
Set 1- 8
Set 2- 7
Set 3- 7
Set 4- 7
Superset (follow immediately without a break) each set with:
Standing dumbbell supinated (palms facing up throughout the entire movement) curls done simultaneously for 15 reps (using a much lighter weight like 20lbs less)
Set 1- 15
Set 2- 15
Set 3- 15
Set 4- 15
Finish with 2 sets of dumbbell hammer curls using a controlled weight for 12-15 repetitions
