Biceps for Boys
by
Krissy (First report from our new fitness advisor)
"I've been
feeling up the boys biceps and, with a few exceptions (Simon - he's got
luuvlee arms, Hervé), most of the boys in the club need to work on getting
bigger biceps. After a month on the following program, you should be able
to win a girl over by simply asking if she wants to feel your biceps. Ooooh,
I'm all excited by the thought!"
luv
Krissy XXXXXXX
Big Boys
Bulging Biceps Program
Doing
multiple sets with one arm at a time will make your biceps fatigue faster,
and grow more.
It also ensures both arms do the same amount of work, so one arm doesn't
get stronger than the other.
After warming up and stretching, do these three exercises with the same
arm, with no more than ten seconds' rest between each set.
Then switch arms. Do three sets of 10 repetitions.
LOW PULLEY BICEPS CURL
Hold the low pulley so it's in line with your arm and shoulder. Keep your
wrist straight and your arm by your side throughout the curl.
SINGLE ARM ZOTTMAN CURL ON A PREACHER BENCH
Lower the dumbbell with your palm facing up. At the bottom of the move,
rotate your palm so it's almost facing down, then curl the dumbbell up.
Rotate your palm up before you lower the dumb-bell again. To avoid injury,
make sure your entire upper arm is on the bench, so the bench is tucked
into your armpit.
CONCENTRATION DUMBBELL CURL
Sit on a bench and push your elbow into your inner thigh. Curl up and
down, keeping your elbow still and shoulders back.
Next week:
Buns of Steel
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