Ultimate Biceps Finisher

What is the best part of any show? Of course, this is a grand finale. When the sky lights up from thundering explosions or when the band plays the hardest hit, the screaming fans no longer want to hear. The final makes the whole show more meaningful. Can you imagine what will happen if the show ends without him?

The same applies to your workout. You can’t just do 3 sets of 8, and you think you’ve done your job well. You need this surge of intensity at the end of your arm workout to finish these muscles and prepare them for growth and recovery.

This super set for the biceps will be the grand finale that you need to get the most out of your workout. It takes you no more than 4 minutes and your biceps will burn to the end. There are no fancy cable cars or large sports halls – all you need is one pair of dumbbells and an adjustable bench. Make sure that these weights are not too heavy – there are many repetitions ahead.

Tech Tips

Tilt dumbbell tilt

Lie on an incline bench, arms down to the sides, and arms narrowed so that the palms are pointing forward. Make sure your head is flat on the bench and your shoulders are lowered back and down. Do not strain to look in the mirror. You will have plenty of time to admire these hands when you are done.

Grasp the handle of each dumbbell in the middle and squeeze as much as possible. Bend your elbows and fold the dumbbells up, squeezing your biceps tightly upwards, and then lower them down. Do not let the weight fall – control it. Negative – the most important part of the rep.

Speaking of repetitions, you can count if you want, but you are not trying to reach a certain number. The goal of this set is to perform as many reps as possible in 90 seconds. If you fail at any time, stop and rest for a few seconds before continuing. Once your time is up, lose weight and get rid of pain for 20-30 seconds.

Sitting hammer

When you grab the dumbbells again, make it so that your hand is closer to the upper end of each dumbbell. Sitting with the weight directly on the arm, you emphasize the shoulder. Yes, your forearm will feel this exercise, but the biceps will definitely bring more benefits.

Roll up the dumbbells at the same time in the core of the hammer to get as many reps as possible. Keep an eye on the clock, because it’s also a 90-second set. If you fail before your time runs out, take a few seconds to clean up and come back again Wrap yourself with a controlled effort, and whatever you do, don't swing. There may be times when you only do a repeat or two, but this is normal. Just don't go.

Flex finish

When you finish the hammer curls, lose weight, get rid of pain for a few seconds and try to bend the biceps for another 20-30 seconds. It will be hard, but dare. After this, you are finished with the finisher and finally you can choose a drink to restore. It can be difficult to lift this shaker bottle, but the pump will be worth it!

If you want an even bigger pump for your biceps and triceps, see “The Big, Funny Laurence Benger Blast”.