πͺ 4-MINUTE BICEPS BLOW-UP!
Flex Friday with one of my all-t..
🕑 Added 2020-07-31 18:18:30 +0000 UTC
πͺ 4-MINUTE BICEPS BLOW-UP!
Flex Friday with one of my all-time favorite metabolic bodybuilding protocols for the arms with special attention to the biceps and forearms. As always, it's all about the flow so here we go! Perform max quality reps for each move in a minute back to back to back to back, ideally without ever setting the dumbbells down:
Overhand Curls
Zottman Curls (Underhand Up/Overhand Down)
Underhand Curls
Hammer Curl to Press to Extension
I used a pair of 25-pound dumbbells for this and the pumps were precious. This is a mechanical drop set sequence where you start in a weaker position and move to a stronger one as the fatigue and time-under-tension accumulates. This is how you make light weight feel heavy for endless muscle gainz without the joint painz.
Full instructional video plus training clips is ONLY at OnlyFans.com/BJGaddour. It's FREE to subscribe to access ALL of my content, including standalone fitness content that's outside of my monthly membership content at TheDailyBJ.com. Tips and donations are always appreciated.
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