Great Biceps Exercise for body building

I've got great biceps exercise here that really can give you stretch marks to your biceps within just 4 weeks time.

It has been tried and approved working for me.

I have gained 1/2 inches in just 4 weeks time from this exercise (right now my arm size is 15 and 1/2 inches). My target for this year end is 17 inches.

Cut short, here is the exercises:


1. Concentration dumbbell curl (alternate hands) as below picture:


Right after you did this for your left hand/right hand, immediately change hand and repeat the exercise (each set consist of 15 reps for each hand).

Right after concentration dumbbell curl, don't take more than 5 seconds rest, immediately continue with your second exercise of EZ Standing Curl Bar for another 15 reps and take rest for 30 -60 seconds.

After done these two sets of exercise, it is consider as first set. Usually, do your first set at the lowest weight that you can do. If there is no lowest, do with 1lbs dumbbell and no plates EZ bar for your first set.

For second set, increase the weight a little. For third set, increase a little more. Try to increase the weight more at the fourth set. Please ask for help if you need support for fourth set. Don't ask or do with support for first 3 sets. Do four sets in total.

These two exercise considered as high rep superset exercise. You did 30 reps for each sets (15 from concentration and 15 from standing EZ Curl bar). This is crazy reps, I bet you couldn't do up to 4 sets even.

Above is considered as 1 exercise with high repetitions. This will flush blood more into cells of your biceps. By the time you done these 4 sets, your biceps will be burst and burnt. You might be too tired to lift another dumbbell. Higher repetitions always connected to formations, detailed, shape, separations, of your muscles. Above exercise is for these type of goals. Below is the second exercise for biceps upon completion of above exercises and rest for 90 secs.



2. But the real game just begins. To get bigger size, you need to do with bigger weights.

Standing Dumbbell curls with alternate hands.

- For 1st set, do the max weight that you can do for at least 8 reps.. I mean, for example, I can do 30lbs dumbbell for 8 reps for 1st set. Left, right, left, right,.... Rest for 30 secs. Don't take more than that.

I know it is too tired, its ok. Try wearing support belt for this exercise. If you need support, please ask someone to help you, or just support yourself with slightly bending sideways. Nobody, can do perfect if it involves heavy weights without support.

For second set, increase the weight 5lbs more.. and do at least 5 reps. For example, I can do 35lbs dumbbell for 5 reps. Rest for 30 secs. Then continue, for third and last set by increase another 5lbs (mine is 40lbs) for at least 3-4reps.

And thats it. You're done.

Try doing this at least once in a week, and you can see the same results as I have seen.