“BEST” BICEPS WORKOUT

This workout combines the experts’ picks into one killer training session. We
recommend doing this workout on its own and not paired with another larger body
part beforehand, so you’re fresh and at your strongest. Feel free to use one or two
of the “Intensify It” techniques outlined in the article.

• Close-Grip Chinup | SETS: 4 | REPS: 10

• Standing Barbell Curl | SETS: 4 | REPS: 10 10, 8, 6
o or Barbell Curl 21s | SETS: 4 | REPS: 21 (7, 7, 7)
• EZ-Bar Preacher Curl | SETS: 4 | REPS: 10, 10, 8, 6
• Dumbbell Hammer Curl | SETS: 3 | REPS: 15, 12, 8
• Lying Cable Curl | SETS: 3 | REPS: 12, 12, 12
• Standing Cable Curl Dropset | SETS: 2 | REPS: To failure