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BY POPULAR DEMAND; Here’s the sequel to the extremely popular part 1.

 

As said before, If you’re short on time, but want DOMS for days and a ridiculous pump– here’s what I do.  You’ll find this cheeky workout perfect for that lunch break crammed session, or alternatively pre-night out for that all important T-Shirt pump!

 

Warm Up:

2 minute crosstrainer, 20 standard dumbbell bicep curls (very light), 20 dumbbell hammer curls (light).

 

25 Minute Main Set:

Exercise 1:

6 x Heavy, Straight Barbell Curl. Stood up – Wide grip. (grip should be about a fist width wider than your shoulders each side). Do not bend your lower back, or swing. If you have a spotter, use them for the last one or two reps. These are meant to be heavy, but do not sacrifice form otherwise you’re wasting your time.

Exercise 2:

12 x Standing Hammer Curls. Both arms at same time. Keep your elbows tucked in and where they are– NO SWINGING. Big pinch at the top of every rep – nice controlled return rep.

Exercise 3:

25 x Reverse Grip Curls with Straight Barbell. Hold the bar with your knuckles up – palms down, not the usual palms up. Elbows tucked in, no swinging. 20 -25 full reps is what you’re going for. If you can do more, up the weight until your technique disappears. Remember also to keep breathing.

REPEAT THESE 3 EXERCISES, ONE AFTER THE OTHER, IN QUICK SUCCESSION, FOR 5 SETS  (90-150 seconds rest between sets).

 

Voila– heart racing, sweat on, an absurd pump and DOMS for days. And you’re out of the gym pronto. Most importantly though– GROWTH has been stimulated.

For more equally evil Bicep and Tricep Workouts check out our infamous LDNM Arm Destruction Pack here.