Better Biceps in ONE set!

Fellas, want bigger bi's? Who the heck doesn't?! Here's a drill that's sure to cut deep into the muscle fibers! 

1. Execute hammer curls for one set, alternating arms until you've reached 8 repetitions with each arm.
2. IMPORTANT: Select a weigh that brings you near failure on your seventh rep on each side.
3. After you've forced the eighth rep, SLOWLY draw the dumbbell downward, taking at least 30 seconds to bring your arm back down. Once this has been completed, your biceps will have reached "burnout" and will be absolutely exhausted.

This exercise promotes a strong thermogenic pump, the phenomenon in which you get the vein busting, blood engorged muscles thriving with new growth. Consume some a meal high in protein within 30 minutes of your workout's end to aid recovery.

This diagram shows how to execute the hammer curl. Maintain the "hammer" wrist posture throughout the set (Don't turn your wrists. You don't want your fingers to face your shoulders at the peak of your reps). Also, the diagram will show exactly what muscle groups you're impacting.

HAPPY LIFTING!

--Coach Terry