yesterday tariq{one of my trainers}asked me to train him biceps,i said are you ready for biceps blasting,he said yes,i said,get ready for the killer workout.
i started him with standing preacher curls,we did 3sets,and this is how we did them,he went to complete failure on each set,once we got there,i assisted him with3 assisst reps,than he did 3 reps of full negatives were i lift the weight for him and he have to fight the weight down.the second exercise was seated incline dumbell curls,3sets,i told him,do the curls both hands together,once he reached failure,i told him don't stop,move to cheat curls,but this time not to bring the arms up together,but once you end the curl with one arm to start curling with the other,he maneged another4reps this way,by the end of this exercise,he had such a pump in his biceps that he couldn't raise his arms up.for the last exercise,i told him to perform,standing hammer curls both hands together,again three sets,once he reached failure i told him to switsh imeditly to 2hand dumbell bicep curl,the reason[the forearm might fatigue before the biceps and we want to fatigue both,the forearm and the biceps]he maneged another three reps,i told him again to move imedietly to single dummbell cheat bicep curls and again he maneged another3reps,by the end of the last set,he comfessed that this was the hardest bicep workout that he have been through,and all we did was 9 sets.