Copy of 3 Day - My Custom Routine

EXERCISE NOTES
1Rest periods
Rest no more than 30 seconds between sets, Valenzia says. On alternating dumbbell curls, go straight from one arm to the other without resting.

2Reaching muscle fatigue
“The last few reps of each set, you should be struggling,” says Valenzia. “Adjust the weight as needed.” For example, if you reach 12 reps on a set and weren’t close to failure, add weight for your next set so that you’re challenged on those final reps

3Reaching peak contraction
Use this technique on every rep during the workout to fully fatigue the biceps: “When curling the weight, hold the contraction at the top for 2 seconds, then bring the weight back down slowly and controlled,” says Valenzia. On alternating dumbbell curls, turn your palm outward at the top of each rep, and squeeze.

4Seated barbell curl
This exercise is exactly what it sounds like: a barbell curl while seated on a bench. Because you’re sitting, the range of motion (ROM) will be limited to more or less the top half of a normal rep. This will allow you to go heavier than normal, which will place added tension on the biceps at peak contraction. Lower the bar down until it lightly touches your thighs (don’t let it rest at the bottom), then curl it up.

5Using the rope
The benefit of using a rope attachment versus a bar is that it allows you to more freely rotation your wrists/forearms to promote a stronger muscle contraction in the biceps. “At the bottom of the rep, your palms should be facing each other,” says Valenzia. “At the top of the curl, your palms should be facing up and outwards, if possible, like an alternating dumbbell curl.”

6Dropsets (Rope cable curl)
Start the set with a weight you can get for 12 reps to failure. When you hit failure, immediately drop the pin a couple of notches (approximately 20 pounds) and do a drop set of 6 or more reps to failure. Do this drop set protocol three more times for a total of four drop sets. That’s one set. Repeat for two more sets.

7Training frequency
The high volume in this workout means you’ll need plenty of rest when it’s over. Give yourself a full week before training biceps again (but of course, go ahead and train other muscle groups in that time). Once you’ve conditioned yourself for the high volume, you can bump it up to training biceps twice a week.