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Now here is a great biceps workout!. No matter how hard you train those biceps eventually you are going to hit plateau where further increases in bicep size seem impossible. You know the feeling after a while your normal bicep workouts are go stale. It is time to shake things up, dig deep and step up the intensity to a whole new level. This pre exhaust workout for biceps hits the spot giving you a massive pump and stimulating new muscle growth into those arms.

Barbell Curls                  2 sets  8 - 10 reps

Preacher Bench Curl
Alternate  3 sets  10 reps
Under Grip Chin

 

Biceps Workout Exercise #1: Standing Barbell Curls
These are an old standard but a still a favourite workout for biceps. I suggest a fairly narrow grip-approximately 8-10 inches apart-and a slow, controlled movement throughout the range of motion. Be sure to squeeze hard at the top and for extra intensity emphasize the negative, eccentric portion of the movement. Shoot for 8 - 10 reps with a moderate to heavy weight. Do 2 sets then rest for 1minute.

 

Biceps Workout Exercise 2 Preacher Bench Curls
Take an under hand grip on a moderately weighted barbell hands shoulder width apart. Lean over the preacher bench so that the bench wedges nicely under your armpits and extend your arms fully. Using bicep power curl the barbell upward in a semi circular motion to just below the chin and tense those biceps hard for a second, lower back to the starting position resisting as you do so. Now without no rest at all go straight to the chin-up bar

 

Biceps Workout Exercise 3 Upper Grip Chin
  Jump up and take a narrow grip on the chinning bar hands 6 inches apart, fully extend your arms. Using bicep power pull your body up by bending your arms until your chin is level with the bar and tense those bi's hard and return to the starting position. Complete the required number of reps and have a rest for 1 minutes. Then perform 2 more sets. Rest for 2 minutes then.

 

The main thing to remember when doing your bicep workouts is that the bicep muscle is generally small in comparison to say the chest and back muscles so don't over work them, so just perform the pre exhaust workout for biceps once a week.

 

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