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|WEEK ONE & TWO|
|One arm Bent over dumbbell Concentration Curls||2||20|
|*Flex and hold the squeeze at the top of the movement for about a second on each of the first ten reps.
*Perform these with your arm hanging freely straight down you're your body in a bent over position holding the dumbbell, and your elbow pointing toward the floor. As you curl up the dumbbell your elbow should never move around. The only movement should come from your forearm as you curl up each rep. If your elbow moves then reduce the weight.
*Use a straight bar and the cable crossover machine setting the pulley to the lowest position on the bottom. Lean slightly forward bringing your elbows forward of your body so the line from your shoulder to your elbow is at 90 degrees to the floor. As you curl the bar up your elbows should not move forward or backward.
*Start with a lighter weight and stay in control through the whole movement yet keep a good tempo going from rep to rep. If you can squeeze every rep at the top of the movement and stay in control from top to bottom then you are doing it right. Add weight every set as you reduce the number of repetitions you perform.
*The most common mistake with hammer curls is using too much weight. If you can't complete an entire movement without shrugging your shoulder upward and not curling to the top of the movement then take less weight. Start with less weight than you can handle normally and do these in control. You may be surprised how little weight you need to work your muscles.
|WEEK THREE & FOUR|
|Crossover Standing curls||2||20|
|*Adjust the cable crossover handles, if you have an adjustable cable crossover, to about shoulder height. Take the handles and curl but make sure your hands don't move in front of your body so your hand, elbow and shoulder are not in line and also make sure your elbows don't drop below the plane of your shoulders. If either happen then you are using more weight than you need and other muscle groups other than your biceps are taking over the workload.
*There are a wide variety of machines in every gym so its not important which one you use, just pick one you like and when you use it you can feel the stress on your biceps and not as much on your forearms. As you do these make sure you get a peak contraction at the top of each curl. Do your best to make your biceps scream each rep and don't concern yourself with too much weight. Use enough to get a good "feel" for the movement but create the hard contraction yourself, don't rely on just the weight to do it for you.
*The trick to these working well again is keep the form perfect, the weight reasonable so you can keep a good tempo going but not throw the weight, bend over backwards to get the weight up, and you can control the contraction as well as the decent of the weight as you complete each rep. Using less weight is better as you can increase the resistance by contracting your biceps harder. Using too much weight will just cause some other muscle groups to take over the work and your biceps benefit very little from all the energy spent.
*Again you won't need a lot of weight to make these scream. Keep good form and squeeze each rep hard.
|WEEK FIVE & SIX|
|One Arm Bent Over Low Cable Curls||3||20|
|*Stand with your arm positioned like you did with one arm bent over dumbbell curls but as you curl these up you want your elbow and forearm at 90 degrees to your body so you curl the handle across your chest keeping your elbow away from your body. Again, if your elbow starts to move around you are using too much weight.
*Squeeze the handle as hard as you can as you do these and don't lower the dumbbell to the point that you arm is straight at the bottom of the movement. Keep a slight bend in your elbow to keep tension on the muscles. Squeeze these hard at the top of the movement.
*This exercise can be tricky but if done properly your biceps will let you know it as they will be screaming half way through the set. Sit in an incline bench at about a 45 degree angle with your shoulders back and your arms hanging at your side. As you start to curl the weight keep your hands (the dumbbells) at about a 45 degree angle from your body. Make absolute sure your elbows are not moving forward or your delts do most of the work. Keep your shoulders back on the bench and your elbows stationary through the movement.
|WEEK SIX & SEVEN|
|Bent Over Low Cable Curls||3||15|
|*This exercise is performed like the one arm bent over cable curls you did the week before except you use a straight bar. You will perform the cadence very differently though for these sets. The first five reps you will perform quickly but in control with full movements. The next five reps will be slow and you will hold a peak contraction for a count of 2 seconds on each rep. Then the last 5 reps you will do the same as you did with the first five. These are nasty.
*This will take some heart...and some pain tolerance. Start with a weight you can comfortably perform 8 reps with. When you are done performing the 8 reps then set down the dumbbells and immediately pick up the set of dumbbells that are 5 lbs lighter and do another 8 reps. Set those down and pick up the next lower set of dumbbells and do 5 more reps then keep working your way down the rack of dumbbells until you can't perform any more reps with good form. There is no rest in between sets of dumbbells and as you get lighter you want to slow down the reps and try to squeeze the biceps as hard as possible to make sure they are doing the work and some other muscle groups are not taking over. Once this set is done your workout is done. You only need one of these to stimulate growth.