3 minute bicep workout

IanUK

If your ever short of time and you want to squeezie them in here is a quick and easy but effective bicep workout i read, thought i would share it with you folks 8)

This routine assumes you have already trained a larger muscle group in that workout, so your arms are already warmed up. Before you start, put your maximum weight on the preacher curl bench that you can force 10 reps out with and prepare three dumbbells, one light enough for you to easily do 8-10 reps as a seated concentration curl, a second half that weight, and a third half the second dumbbell.

Begin with preacher curls performing 10 reps on the initial weight, doing each rep slowly, squeezing at the top and without resting at the bottom of each rep. After this move immediately onto seated concentration curls, for as many reps as possible (as you have already done preacher curls you will not perform as well as usual on these as you are pre-exhausted). Train the right arm first then immediately onto the left. Follow this with just 10 seconds rest, then remove half the weight from the preacher machine and try for another 10 reps, and move straight onto concentration curls with the second dumbbell, this time training the left arm first, then the right. Follow this with 10 seconds rest, then proceed onto the preacher machine, removing half the weight again and aim for another 10 reps. By now your biceps will feel like they are about to explode, but pick up the lightest dumbbell in your right arm and squeeze out 8-10 reps, and then repeat with the left arm.

In short: you will have done three supersets of preacher curls and seated concentration curls, with 10 seconds rest in between each superset, and half the weight of the previous set each time. The whole routine should take about three minutes and your biceps will feel very worked!

stan666

i just did a similar thing... i started at 26k dumbbells doing eight reps then dropped two each time til i got to six (by that time six felt like thirty!) i had half the dumbbell rack scattered on the floor! Then straight onto the cannonball curl - 30k 45degrees from start to halfway *7 then the next seven from halfway up to finish, followed by seven whole curls. My arms have never felt so damn pumped!!! It's the same kinda thing by the looks of it and i'd recommend it for proper exhaustion quickly. :twisted: :twisted: :twisted:

IanUK

Tried this bicep number out myself today, not bad results, might mix it in with my programme. Prepare for pain though