How to get muscle definition in biceps from curling workout pyramid

Following these simple instructions will guarantee and increase in your muscle definition from the curling pyramid workout. You will be doing 6 sets.

Instructions

Difficulty: Moderate

Things You’ll Need:

• curling bar
• weights

1. Pick out three different weights to curl. Each weight you are going to curl should be about a 10lbs difference from each other. For example, I should have 50lbs, 60lbs, and 70lbs.
2. Pick up the lightest weight and do 13-15 reps. After take about a 5-7 second rest. The shorter the break between sets the better.
3. Pick up the next weight and do 12 reps. After take another really short break.
4. Pick up the heaviest weight and do 10 reps. After this set you should take a break that should last about 20 seconds to let your muscle recover.
5. After the break pick up the heaviest weight and do 10 reps again. Then take a break of 5-7 seconds.
6. Pick up the middle weight and do 12 reps. After take another break of
   5-7 seconds.
7. Pick up your lightest weight and do 13-15 reps. You will be finished with the pyramid.

Tips & Warnings

• Do this exercise no more 3 days a week
• As you get better reduce rest time til you can do the pyramid without rest.
• If biceps start to ache stop immediately.
• Your biceps should feel stiff but only should last for a couple seconds.