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How to Make Biceps Pop

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Bodybuilding and Fitness Newsletter 8/30/2017

Biceps Popping Workout

Biceps Popping Out

A change in biceps training is beneficial now and then but sometimes you need a new workout idea to get things going.

Here is a routine that will get your biceps popping out.

Steep Preacher Bench Curl

Barbell Curl

Dumbbell Incline Curl

Reverse grip cable curl

For the preacher bench curl, use a very steep (straight up and down) angle to put the most pressure on the biceps possible. Perform 4 x 8

Barbell Curl - use heavy weights here, and get in 2 x 6

Dumbbell incline curl - perform this move for 3 x 7, with a good contraction at the top.

Wrap up the workout with the reverse grip cable curl. This will get your brachialis muscles involved as well. Go for a high pump on this move, performing 3 x 12-15 and only allowing for a minimal rest (45 seconds) between sets. This will cap off the workout and give your arms an incredible pump.

Perform this routine 1-2 times a week and try to move through it quickly.

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