Here’s a quick and brutal bicep workout, perfect for building muscle or simply getting that pre-night out pump on! Great to use on a higher volume week or when short on time!

Remember we have an Epic LDNM Arm Destruction Workout Pack packed with evil Bicep and Tricep Workouts.


Bicep Smasher:

6 reps:

Heavy Barbell Curls

1 second concentric, brief pause and 2-4 second eccentric contraction.

12 reps:

DB Zottman Curls

1 second concentric, brief pause and 2 second eccentric contraction.

25 reps:

DB Hammer Curls

1 second concentric, no pause at the peak and 1-2 second eccentric contraction.



For more on the 6-12-25 Protocol click here.

For more LDNM YouTube click here!

For more on Lifting Tempo click here.


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