Biceps Blaster

http://www.bodybuilding.com/fun/5-beastly-arm-routines.html

Contributed by: Dennis Stupka-Fisk

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Biceps Blaster

• a. Seated Dumbbell Curl - Dumbbell
  1 sets × 12 reps, 0s rest
• b. Dip - Bodyweight/Weighted
  1 sets × 10 reps, 1m rest
• c. Seated Dumbbell Curl - Dumbbell
  1 sets × 10 reps, 0s rest
• d. Dip - Bodyweight/Weighted
  1 sets × 10 reps, 1m rest
• e. Seated Dumbbell Curl - Dumbbell
  1 sets × 8 reps, 0s rest
• f. Dip - Bodyweight/Weighted
  1 sets × 8 reps, 1m rest
• g. Seated Dumbbell Curl - Dumbbell
  1 sets × 6 reps, 0s rest
• h. Dip - Bodyweight/Weighted
  1 sets × 6 reps, 1m rest
• a. Curl - EZ Curl Bar
  1 sets × 10 reps, 0s rest
• b. Reverse Grip Pulldown - Cable (Straight bar)
  1 sets × 12 reps, 1m rest
• c. Curl - EZ Curl Bar
  1 sets × 10 reps, 0s rest
• d. Reverse Grip Pulldown - Cable (Straight bar)
  1 sets × 10 reps, 1m rest
• e. Curl - EZ Curl Bar
  1 sets × 10 reps, 0s rest
• f. Reverse Grip Pulldown - Cable (Straight bar)
  1 sets × 8 reps, 1m rest
• g. Curl - EZ Curl Bar
  1 sets × 10 reps, 0s rest
• h. Reverse Grip Pulldown - Cable (Straight bar)
  1 sets × 8 reps, 1m rest
• i. Reverse Grip Pulldown - Cable (Straight bar)
  1 sets × 6 reps, 1m rest
• a. Hammer Grip Rope Curl - Cable (Split rope handle)
  1 sets × 12 reps, 0s rest
• b. V-Bar Pushdown - Cable
  1 sets × 12 reps, 1m rest
• c. Hammer Grip Rope Curl - Cable (Split rope handle)
  1 sets × 10 reps, 0s rest
• d. V-Bar Pushdown - Cable
  1 sets × 10 reps, 1m rest
• e. Hammer Grip Rope Curl - Cable (Split rope handle)
  1 sets × 10 reps, 0s rest
• f. V-Bar Pushdown - Cable
  1 sets × 8 reps, 1m rest
• g. Hammer Grip Rope Curl - Cable (Split rope handle)
  1 sets × 8 reps, 0s rest
• h. V-Bar Pushdown - Cable
  1 sets × 6 reps, 1m rest
• i. V-Bar Pushdown - Cable
  2 sets × 4 reps, 1m rest
• Cross-Body Hammer Curl - Dumbbell
  4 sets × 10 reps, 1m rest
• a. Incline Skull Crusher - EZ Curl Bar
  1 sets × 12 reps, 0s rest
• b. Close Grip Bench Press - EZ Curl Bar
  1 sets × 12 reps, 1m rest
• c. Incline Skull Crusher - EZ Curl Bar
  1 sets × 10 reps, 0s rest
• d. Close Grip Bench Press - EZ Curl Bar
  1 sets × 10 reps, 1m rest
• e. Incline Skull Crusher - EZ Curl Bar
  1 sets × 10 reps, 0s rest
• f. Close Grip Bench Press - EZ Curl Bar
  1 sets × 10 reps, 1m rest
• g. Incline Skull Crusher - EZ Curl Bar
  1 sets × 8 reps, 0s rest
• h. Close Grip Bench Press - EZ Curl Bar
  1 sets × 8 reps, 1m rest