I actually learned this workout from my mother when I was in highschool! I used to be embarassed about my muscular arms when I was a teen- CLUELESS!! I use this bicept concentrated workout to get ripped up fast! Prepaid to nit be able to fully extend your arms for at least 3 days!
I usually grab 3 sets of dumbells- 15, 10, & 5lb weights. Thus is a but of an endurance workout, so choose the weights that are right for you.
Perform 10 Sets
Each set consist of standing curls, followed by hammer curls, then alternating turned in body curls WITHOUT rest. As you work through each set- increase or decrease weights as needed to finish the set w/o resting until the set is finished.
Reps: Set 1-15 of each curl
Set 2- 14 " "
Set 3- 13
Set 10- 5 of each
You will be sore! You may want to plan out your week of workouts accordingly if you plan to try this out!
Enjoy the pump!!