スティーブ・クックのインスタグラム(stevecook) - 4月2日 02時15分

Had my worries that I wouldn’t get a good bicep workout because I had to train at the hotel. I was wrong! Insane pump. The is a MUST try so save for later. Arm will grow! 🙌🏼💪🏽
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Complete bicep workout!

Exercise 1️⃣ 21’s with rope. 3 x 21
The first seven reps are performed halfway up, the second set of seven is halfway down, the final reps are all the way up and down. This exercise works are brachialis. It’s also a great way to pre- exhaust the biceps before hitting free weights. That is important if your hotel only has lighter dumbbells!

Exercise 2️⃣
Single Arm DB preacher curl 3 x 8

Using an incline bench perform each wrap through the full range of motion. The eccentric part should be performed slow - at least two seconds

Exercise 3️⃣
Cable slant curl 3 x 12

Take a step forward so that the cables are pulling your elbows behind your body. From there keep the elbows in that position and curl straight up.
Exercise 4️⃣
DB static’s hold curl 3 x 15 (sets of 5)

Perform a dumbbell curl with one arm whole the nonworking arm is holding the weight at a 90° angle. Do five reps and then switch sides until you’ve done 15 each side!

Make sure you like this post and let me know what you want to see next. Let me know how it goes.

#bicepworkout #workout #armworkout

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