Things You'll Need:
- Straight or EZ curl bar
- Dumbbells
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Step 1
You're pressed for time - so let's make the most of our warmup, using it as part of our workout! Grab a straight or EZ curl bar, and put a small amount of weight on it, about 1/2 of what you would normally use for 8 reps. Bang out 12 reps. rest 30 seconds and repeat twice. After the last warmup set, rest 1 minute.
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Step 2
Now into the meat of the workout. If you are using dumbbells. set up 3 pair. The first will be what you would normally use for 8 reps, the second 5 pounds less, the third 5 pounds less than that. If you are using a barbel, that's OK too. have plates ready at hand for quick changeovers.
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Step 3
Take the heaviest set of dumbbells and crank out reps until you can no longer perform one in good form - NO swaying or swinging the bar or dumbbell up. You want to be using your arms only here. Bad form may allow you to get another rep, but it will not help you progress, and can lead to injury.
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Step 4
Now take the middle pair of dumbbells and do the same. Remember; stop when you cannot get a good honest rep.
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Step 5
Repeat with the last set of dumbbells or lightest barbell weight. Stop. Really, don't do any more, even if you think you can. Three sets like this is enough. Your biceps have been given more than enough work to make them grow, and all in 10 minutes or less!
Comments
georgelarson said
on 4/19/2009 Good way to get a quick yet effective bicep workout. Thanks.