Chris Morton’s T-Shirt Popping Bicep Workout

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Now a days who doesn’t like training arms? Biceps are a muscle i really enjoy training, however are classed as a show muscle for the chicks etc. The good thing about working biceps is its not a very body draining muscle to work on like shoulders, chest etc. Whenever I do biceps I make sure I eat well in the day so that I have good energy levels during training. So far today I have eaten protein porridge at around 09.30.
As mainly all of my exercises are super sets I normally look like this after;

Part 1 – Ok so for the first part of my bicep warm up I will get 18kg dumbbells and perform the exercise shown here by Scott, it is easier to show this than to explain it;

After completing 10-12 reps of these I will drop the dumbbells for 5 seconds pick them up again and start hammer curls in the same position. So basically as shown below, up and the slowly come down I aim for 12 reps here again.

Finally the last exercise to end this super set is a regular alternate bicep twist curls, this is the same technique as the first exercise but you start in a hammer position and twist the dumbbell in as the dumbbell comes up. After 12-16 reps of these that is the end of my first super set, I will repeat for 3 sets.
Part 2 – Barbell Prechers, I usually perfor this exercise with a “zig-zag” bar seated and will aim for 12-16 reps, with around 10-15kg weight each side of the bar. This I feel works the biceps the most as they are in a fixed position and can’t really change direction or cheat.
Part 3 – This is the last exercise of my bicep routine and regrettably the only video I can find to show you how I do this exercise is this chap here with his wife beater on in his living room/gym I’m going to guess his name is Dave.