Exercise Reps pr set Set type
Hammer curls 8-12-15 Drop
Preacher curls 8-8-8 Pyramid
Straight barbell curls 8-8-8 Normal
Machine bicep curls 20-20 Burn
Pull ups Failure 4 sets untill failure WITH a 4 second negative and explosive positive
The pump i got from this routine was INSANE ! So if any of you are looking to switch up your bicep routine then i guarentee you will not be dissapointed from this one !