Advanced Superset

The aim of this workout is to really give your biceps a complete workout, whereby on the superset exercise, ideally biceps style pull - ups, you will find that your reps will be very minimal towards the end of the workout. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. Because of the pullups / press-ups your performing, it would be wise at your first attempt of this workout to reduce your normal lifting weight by at least 20%. Focus on performing each exercise with the desired amount of reps and sets, then immediately follow this by performing as many pull - ups as you can (but never more than 10) - palms facing you (1 Set of pull - ups after each exercise - not each set). If you can not perform pull - ups, then do full press - ups. Click on each image for a full exercise description!
Date	.	Time	.
WALL CURLS	HAMMER CURLS	THUMBS OVER REVERSE CURL	CONCENTRIC CURLS
..	..	.
3 Sets of 12 - 10 - 8 lifts keeping your back against a wall.	2 Sets of 10 - 12 lifts keeping your palms facing each other.	2 Sets of 12 - 10 slow lifts. Keep palms facing downwards thumbs over the top of bar.	3 Sets of 12 - 10 - 8 lifts each side - full range of movement.
ELBOWS BACK CURLS	HIGH BENCH HAMMER CURLS	2 ARM PREACHER CURLS	X BODY CURLS
..	..		.
3 Sets of 12 - 10 - 8 lifts keeping your elbows extended.	2 Sets of 12 - 10 lifts keeping your palms facing inwards.	3 Sets of 12 - 10 - 8 lifts. Use standing incline bench if no preacher.	2 Sets of 10 - 12 lifts finishing with weights outside shoulders.
21'S	ALTERNATE PREACHER	BICEPS MUSCLES STRETCH
	..	BICEPS MUSCLES STRETCH
Click on the image and perform 2 sets of 21's 7 reps each movement.	3 Sets of 12 - 10 - 8 lifts each arm - full range of movement.	Have enough rest between exercises to be able to perform the desired amount of reps and sets.
Aim to work through all 10 exercises - however if you feel tired or sore, work for the first 6 - 8 only - don't train sore muscles. If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with using a lighter weight in order to be able to achieve your desired reps.

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mpu-3 250 300