BICEP WORKOUT FOR MASS 103
►TOTAL ALPHA CLOTHING-www.totalalphabrand.com ►RIPPED 365: www.damienpatrickfitness.com/e-books.html ►TOO PRETTY BRAND: www.tooprettybrand.com/ ►ONLINE TRAINING: damienpatrickfitness.com/ MY SOCIAL MEDIA LINKS ►INSTAGRAM-instagram.com/DAMIENPATRICK ►FACEBOOK-www.facebook.com/damienpatricksingh/ ►TWITTER- twitter.com/DamienPatrick Hey everyone! I hope you enjoy this bicep workout and helps you to progress in your training. Remember this bicep workout is for advance lifters but you can adjust it by lowering the total amount of sets in the workout. You can also check out my bicep workout for mass 101 and 102 which has it's own playlist. Give this program at least 8-10 weeks and be consistent with your training and diet and let me know how this bicep workout goes for you. Remember you can't grow your biceps without having a surplus of calories in your diet! FULL BICEP WORKOUT : OLYMPIC BAR CURLS 3 X 12 REPS 60 SECS REST MODERATE WEIGHT OLYMPIC BAR CURLS 2 X 4-4-4 CLUSTER SET 20-25 SECS INTRASET REST 60-75 SECS REST BETWEEN EACH CLUSTER HEAVY DEAD HANG DUMBBELL CURLS- 6 REPS DEAD HANG E-Z BAR CURLS- 6 REPS 4 SETS 60-75 SECS REST MODERATE - HEAVY HAMMER DUMBBELL CONCENTRATION CURLS 6 REPS (HEAVY) CABLE ROPE HAMMER CURLS 6 REPS (MODERATE, 3 SECOND NEGATIVE) 4 SETS 60 SECS REST CABLE CURL-21S 4 SETS X 7-7-7 60 SECS REST I OWN THE RIGHTS TO THE MUSIC IN THIS VIDEO WHICH WAS CREATED BY : • beatsbynevs www.youtube.com/user/beatsbynevs www.facebook.com/beatsbynevs soundcloud.com/beatsbynevs BICEP WORKOUT FOR MASS 103: youtu.be/5vcCOuZ67Vc
