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BicepsWeek 4

We’re already one-third of the way through this program, and today I’m including supersets—another intensity technique. For this move you’ll perform one exercise followed immediately by another for the same body part. Then you’ll rest for 3 minutes before you perform your next superset. Supersets drive up intensity and thus muscle growth because your target muscle spends considerable time under tension for each set.

NOTES:

* You’ll superset narrow-grip cable curls with wide-grip barbell curls, hitting your biceps in different ways.

* For wide-grip barbell curls, the grip is slightly wider than shoulders so long as it’s comfortable for you.

* Then you’ll perform a superset of alternate dumbbell hammer curls followed by reverse-grip barbell curls.

* The reverse-grip work targets the forearms extenders, which helps thicken the biceps.

EXERCISE

COMMENT

Narrow-grip cable curls

4 SETS / 15 REPS

SUPERSET: After you complete an exercise of each, you’ll rest for 3 minutes before performing your next superset.

Wide-grip barbell curls

4 SETS / 15 REPS

Alternating dumbbell hammer curls

4 SETS / 15 REPS

SUPERSET: After you complete an exercise of each, you’ll rest for 3 minutes before performing your next superset.

Reverse-grip barbell curls

4 SETS / 15 REPS 


TIP:
Hammer curls work the brachialis muscle, which I mentioned in the introduction with the anatomy chart. As you perform hammer curls, think about working that muscle. Note that I prefer to bring the dumbbells across my body to the opposite shoulder rather than to my working side shoulder. You can use the version that works best for you.

Check out my video for detailed tips on how to perform each exercise.

 

 


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