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huge bicep muscle gain quick effective

Updated on May 30, 2014

quick effective way to getting huge biceps

Everybody wonders how to get the perfect peak on there bicep. The show off muscle, the muscle that says men fear me and women love me. It's funny that this muscle has very little to do with helping you throw a punch. It is practically just a showing off tool. But then again who doesn't like to show off what you've accomplished. I'm going to give you the information you need to develop your biceps. There is one workout above all that will make your biceps a dominant looking force. This is the seated preacher curl with a curved bar. Though this is just the first part of the workout it is the most difficult and the most important. This is why i do it first. It is important to do the wide grip first and put just enough weight to feel comfortable. just take you're average dumbbell weight together and put it on the bar. Set the seat so that your armpits are resting on the mat of the machine. Once you begin use only your arms, not your back, to lift the bar. it is imperative that you do 12 to 15 for your first set. After each set you will increase the weight by 5 pounds and do two less reps. You will continue this process for 5 sets. Afterwards, you will repeat this with close grip. Once this is done you will do a dumbbell bicep workout of hammer curls. 3 sets each arm 15 reps. Afterward you will do three more sets with your arms in a normal bicep position. Try to keep your back on a wall so as not to cheat when lifting, the most important thing is to do this correctly even if you can't complete the entire workout. your final bicep workout will be standing with the straight bar. Light weight will be key to this one. Once again maintain good form. once you have done this you have completed your bicep routine. If you do this exercise three days a week for a few weeks your biceps will have not only size gains but defined peaks. If you have a home gym I suggest you purchase the seated preacher curls equipment. It is key to your success.



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    • joedolphin88 profile image

      Joe 4 years ago from north miami FL

      thanks man appreciate the feedback.

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      gym king saab 4 years ago

      my bicepes 44 inch really great ideas hahahahahaaaaaaaaaaaaaa................