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Schwarzenegger Biceps Workout


Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Addidtional Exercises:

FOR MASS
 Heavy barbell curls / cheat curls
  
FOR LENGTH & LOWER THICKNESS
 Incline curls to stretch bicep
 Strict movements like preacher curls
 Arm blaster to lock elbows

FOR HEIGHT
 Concentration curls with dumbell or cable
 Dumbell movements emphasizing a twist  
 
FOR OUTSIDE BICEPS
 Narrow-grip barbell curls
 Narrow-grip preacher curls
 Concentration curls

FOR INNER BICEPS
 Standing barbell curls
 Seated or standing dumbell curls
 Incline dumbell curls

 Standing alternate dumbell curls

FOR SEPERATION & DEFINITION
 High set training 
 Reverse curls

Click Here To Watch
Schwarzenegger Biceps Workout
In Puming Iron The Body Building Documentary

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