Sammy Collier Day 3 Workout: Biceps
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To start this bicep workout, warm up your arms with lightweight dumbbell curls. 4 warm up sets at 15-20 reps. Once properly warmed up, increase weight and continue with 4 sets at 10-15 reps. Keep palms up and brings arms up to a 90 degree angle.
After each set, decrease weight and do seated curls until failure.
Rest elbows on preacher curl machine, do not disengage arms at the bottom of the movement. 4 warm up sets, lightweight, at 15-20 reps. Superset with reverse grip barbell curls.
Finish your arm workout with hammer curls. With palms facing inward, this will help you engage the outer bicep. Superset with dropweight until failure.
Rest elbows on preacher curl machine, do not disengage arms at the bottom of the movement. 4 warm up sets, lightweight, at 15-20 reps. Superset with reverse grip barbell curls.
Finish your arm workout with hammer curls. With palms facing inward, this will help you engage the outer bicep. Superset with dropweight until failure.
