THE BICEPS ENDURANCE WORKOUT FOR RIPPED ARMS

THE BICEPS ENDURANCE WORKOUT FOR RIPPED ARMS

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WHAT IT IS:

The Biceps Endurance Workout for Ripped Arms

WHEN TO DO IT:

After a training session on an upper-body day for a serious pump or as a stand-alone curl marathon to test your mettle.

HOW TO DO IT:

Curl an empty barbell for 100 straight reps. Can’t make it to 100? Stop and hold the bar in the starting position until you’re ready to keep going.

PERFORMANCE TIP:

Pace your challenge by creating rep goal marks along the way to 100. Aim to have “brief rest periods” in which you can allow the muscle to regroup and get more oxygen and nutrients to the area.

Boost Biceps Endurance

EXERCISE 1

INCLINE DUMBBELL BICEPS CURL You’ll need: Bench, Dumbbells How to Incline Dumbbell Biceps Curl –

Play Video: Incline Dumbbell Biceps Curl thumbnail
sets, 15 reps, rest

EXERCISE 2

STANDING CABLE CURL

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sets, 20 reps, rest

EXERCISE 3

CONCENTRATION CURL

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sets, 15 reps, rest
Perform single armed.

EXERCISE 4

CHINUP You’ll need: Pullup Bar How to Chinup –

Play Video: Chinup thumbnail
sets, AMRAP reps, rest
BY CHRIS GRAY C.S.C.S.