|Fast Tempo DB Bicep Curls||3||20||X-0-1-0||60 secs|
|Slow Tempo E-Z Bar Curls||3||10||4-0-4-0||60 secs|
|Barbell Cheat Curls||3||20||X-0-1-0||30 secs|
|DB Bicep Isometric Holds||3||40 seconds||X||60 secs|
|Dumbbell Hammer Curls||2||10||X-0-4-0||60 secs|
|Kettlebell Concentration Curls||2||10||X-0-2-0||60 secs|
If building bigger stronger Biceps is on the top of your priority list then dedicating an entire workout to them every now and again is a great idea.
This is exactly what we are doing in this Biceps overload workout - Focusing all of our mental and physical energy on Biceps muscle growth and performance.
This workout is structured to both overload the Biceps muscle with volume and tension working with both slow and fast tempos as well as high and low repetitions.
One of the main things I focus on when training Biceps is an aggressive initiation of the Biceps muscle at the beginning of the exercise ensuring the contraction is as strong as possible. You may find your Biceps start to fatigue quite quickly and maintaining perfect form is difficult - this is when I like to intelligently implement the use of momentum to overload the muscles allowing for extra volume (more reps).