BIS at SWEATBOX 2012

BIS at SWEATBOX 2012

When it comes to training smaller muscle groups you need to experiment and find what inspires maximum growth for you. Some guys like to go heavy, some guys like to keep the weight lighter and do large reps, or drop sets. I like to do both.

BICEP PROGRAM (BASIC)

Barbell Curls
3-4 sets x of 8-12 reps

Barbell Preacher Curls
3-4 sets x of 10-15 reps

When doing Preacher Curls make sure to get a good extension as you lower the barbell. Then raise the barbell only to a 45 degree height, not all the way up so that your hands are directly above your elbows, because you want to keep the tension constantly on your bicep and not your elbow joints.