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     FITNESS TIPS FOR 3/17/2004 

      Happy St. Patrick's Day!          

How To Build Biceps 

Peaked Bulging Strong Biceps Routine: It's as Simple as One, Two, Three
by Peter Sanson

I found the following workout to increase my biceps strength and 
size immensely.

Step 1. Sitting curl. Sit down (straight back) and curl the bar with 
a moderate weight and narrow grip (since we are probably at 
different levels I won't suggest a weight) for 8 reps. Immediately 
after you have done this, do 16 reps (8 each arm) of dumbbell 
isolated curls (that is, one dumbbell in each hand) of a very light 
weight (I do, 20 lb.) as fast as you can. Rest. Repeat the whole 
process for a total of 3 times.

Step 2. Have a short break. Standing differential curl. Using the 
same curling bar from step 1 (you can take a couple of lb. off if 
you like), stand up and curl the bar with a wide grip to your 
midpoint (so that your forearms are parallel to the floor). Do this
8 times. Now raise the bar to your neck (or thereabouts) and 
lower it only to your midpoint. Do this 8 times. Now, combine 
the two and raise the bar all the way to your neck, lowering it to 
your legs. Repeat this whole process once more.

Step 3. Shoot the rack. Set up dumbbells on either side of the 
bench. You should have at least 4 pairs of dumbbells. Set them 
up in descending weight order. I use 50s, 45s, 35s, 25s and 15s
(sometimes I'll omit the 50s). Now, sit on the bench, get the 
heaviest dumbbells and curl them so that each arm curls at 
least 8. Try and do as many as you can. Once you can do no
more go to the next lighter weight and so on. It is really quite 
amusing when you can barely curl the 15s.

I found this workout to be extremely rigorous. The first time I did
it I was unable to complete the rest of my program.

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