Fun way to structure a bicep workout when you’re short on time (or in a hotel in Utah): have one arm work thru a triset and serve as the rest period for the other arm.
This one-arm-at-a-time workout mixes up motions and tempos for a quality pump.
1) tall kneeling bicep curl: pretty standard here. Keep that upper arm perpendicular to the ground and don’t let your torso sway. 12 reps
2) tall kneeling hammer curl with two-second pause. 8 reps
3) two-position preacher curl: freeze the motion when your arm is near a 90-degree angle, hold, then continue. Stop the motion before your forearm gets perpendicular with the ground. 8 reps
This one is over in 20 minutes or so, and it’ll smoke you if you maintain good form. I’m only using a 20 here, and I’m toast on the preachers. Don’t rest at all, aside from switching hands and moving from motion to motion. Hit 3 rounds.
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