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.
Heavy Barbell Curls
1 second concentric, brief pause and 2-4 second eccentric contraction.
DB Zottman Curls
1 second concentric, brief pause and 2 second eccentric contraction.
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.
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For more on Lifting Tempo click here.