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Biceps Blaster

http://www.bodybuilding.com/fun/5-beastly-arm-routines.html

Contributed by: Dennis Stupka-Fisk

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    Biceps Blaster

    • a. Seated Dumbbell Curl - Dumbbell
      1 sets × 12 reps, 0s rest
    • b. Dip - Bodyweight/Weighted
      1 sets × 10 reps, 1m rest
    • c. Seated Dumbbell Curl - Dumbbell
      1 sets × 10 reps, 0s rest
    • d. Dip - Bodyweight/Weighted
      1 sets × 10 reps, 1m rest
    • e. Seated Dumbbell Curl - Dumbbell
      1 sets × 8 reps, 0s rest
    • f. Dip - Bodyweight/Weighted
      1 sets × 8 reps, 1m rest
    • g. Seated Dumbbell Curl - Dumbbell
      1 sets × 6 reps, 0s rest
    • h. Dip - Bodyweight/Weighted
      1 sets × 6 reps, 1m rest
    • a. Curl - EZ Curl Bar
      1 sets × 10 reps, 0s rest
    • b. Reverse Grip Pulldown - Cable (Straight bar)
      1 sets × 12 reps, 1m rest
    • c. Curl - EZ Curl Bar
      1 sets × 10 reps, 0s rest
    • d. Reverse Grip Pulldown - Cable (Straight bar)
      1 sets × 10 reps, 1m rest
    • e. Curl - EZ Curl Bar
      1 sets × 10 reps, 0s rest
    • f. Reverse Grip Pulldown - Cable (Straight bar)
      1 sets × 8 reps, 1m rest
    • g. Curl - EZ Curl Bar
      1 sets × 10 reps, 0s rest
    • h. Reverse Grip Pulldown - Cable (Straight bar)
      1 sets × 8 reps, 1m rest
    • i. Reverse Grip Pulldown - Cable (Straight bar)
      1 sets × 6 reps, 1m rest
    • a. Hammer Grip Rope Curl - Cable (Split rope handle)
      1 sets × 12 reps, 0s rest
    • b. V Bar Pushdown - Cable
      1 sets × 12 reps, 1m rest
    • c. Hammer Grip Rope Curl - Cable (Split rope handle)
      1 sets × 10 reps, 0s rest
    • d. V Bar Pushdown - Cable
      1 sets × 10 reps, 1m rest
    • e. Hammer Grip Rope Curl - Cable (Split rope handle)
      1 sets × 10 reps, 0s rest
    • f. V Bar Pushdown - Cable
      1 sets × 8 reps, 1m rest
    • g. Hammer Grip Rope Curl - Cable (Split rope handle)
      1 sets × 8 reps, 0s rest
    • h. V Bar Pushdown - Cable
      1 sets × 6 reps, 1m rest
    • i. V Bar Pushdown - Cable
      2 sets × 4 reps, 1m rest
  • Cross Body Hammer Curl - Dumbbell
    4 sets × 10 reps, 1m rest
    • a. Incline Skull Crusher - EZ Curl Bar
      1 sets × 12 reps, 0s rest
    • b. Close Grip Bench Press - EZ Curl Bar
      1 sets × 12 reps, 1m rest
    • c. Incline Skull Crusher - EZ Curl Bar
      1 sets × 10 reps, 0s rest
    • d. Close Grip Bench Press - EZ Curl Bar
      1 sets × 10 reps, 1m rest
    • e. Incline Skull Crusher - EZ Curl Bar
      1 sets × 10 reps, 0s rest
    • f. Close Grip Bench Press - EZ Curl Bar
      1 sets × 10 reps, 1m rest
    • g. Incline Skull Crusher - EZ Curl Bar
      1 sets × 8 reps, 0s rest
    • h. Close Grip Bench Press - EZ Curl Bar
      1 sets × 8 reps, 1m rest