marshalledgar
2 years ago500+ Views
If you've spent more than six months in the gym and you're not seeing results in building mass in your biceps, then you've come to the right place! Damien Patrick's advanced bicep tutorial is going to give you incredible pump and shred your muscle fibers so they can begin to build up and generate mass, which is what every guy wants!
If you're new to working out or find this too intense, then you need to click here for the 101 video for building mass in your biceps!
Do this now...and right so that you'll have some guns to show in the summertime!

The Workout

**OLYMPIC BAR CURL-
4 SETS TOTAL
8 REGULAR REPS
4 SLOW NEGATIVE REPS-3 COUNT
45-60 SECS REST MAX
**DUMBBELL DEAD HANG PREACHER CURLS-EZ BAR PREACHER CURLS
10 REPS-DUMBBELL DEAD HANGS
5 REPS- EZ BAR CURLS( ALTERNATE WIDE AND CLOSE GRIP)
4 SETS TOTAL
45-60 SECS REST MAX
**CABLE ROPE HAMMER CURLS/REVERSE GRIP BARBELL CURLS
8 REPS HAMMER CURLS-MODERATE-HEAVY
4 REPS-REVERSE GRIP BARBELL CURLS
4 SETS TOTAL
45-60 SECS REST MAX
** THE 8'S
8 REPS-INCLINE DUMBBELL CURLS
8 REPS INCLINE DUMBBELL HAMMER CURLS
8 REPS-STANDING ACROSS BODY HAMMER CURLS
3-4 SETS TOTAL-WHATEVER YOU CAN DO
45-60 SECS REST MAX
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