BICEP WORKOUT FOR MASS 103-CLASSIC 

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BICEP WORKOUT FOR MASS 103-CLASSIC
*OLYMPIC BAR CURLS
3X12
60 SECS REST
2 X 4-4-4 (20 SEC REST BETWEEN EACH CLUSTER)
60-75 SECS REST AFTER EACH CLUSTER SET
SUPERSET
DEAD HANG DUMBBELL CURLS
4X6
DEAD HANG PREACHER CURLS (NARROW)
4X6
60-75 SECS REST
SUPERSET
DUMBBELL CONCENTRATION HAMMER CURLS
4X6
CABLE ROPE HAMMER CURLS
4X 6 SLOW NEGATIVE REPS
60-75 SECS REST
CABLE CURL 21S
3-4 X 7-7-7
60 SECS REST