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View Full Version : a ball smoking bicept workout


ColdStone
10-09-2008, 11:36 AM
i did this yesterday and it was the best addition to my bicept routine yet. Totally smoked

you need a partner.

grab an EZ curl bar (with a moderate weight)
one guy starts with the outter grip and does one rep
passes to other guy who does one rep with the inner grip
then back to the outtergrip partner who does 2 reps

you got back and forth until you get up to 10, and then switch grips and go down from 10

1-2-3-4-5-6-7-8-9-10

switchgrips

10-9-8-7-6-5-4-3-2-1
Big Sky Guy
10-09-2008, 11:49 AM
Ummmm...some of us don't smoke ;)

I can imagine the pump must be insane!
ColdStone
10-09-2008, 11:53 AM
Ummmm...some of us don't smoke ;)

I can imagine the pump must be insane!

lol....

but yea, the pumps are so painful its blinding. My arm prob went from 17inch cold to like 19.5 half by the end. I highly recommend it
dubdubs
10-09-2008, 01:05 PM
can you take a vid please? lol.... did you really get a great pump? My bis are sore today.. outer grip is where its at :poser:

Great work Rico...
JayC
10-09-2008, 03:52 PM
I can see that being something I'd do :) Have you tried 21's (curls)?? Its where you use a mod weight and either a straight bb or ez curl bar and you do 7 half curls (bottom to mid) then 7 more half curls (starting mid to upper) then 7 full complete curls. Excellent pump and a great routine for full bi work. I've even turned it into 30 and done 10 of each.
ColdStone
10-09-2008, 04:32 PM
I can see that being something I'd do :) Have you tried 21's (curls)?? Its where you use a mod weight and either a straight bb or ez curl bar and you do 7 half curls (bottom to mid) then 7 more half curls (starting mid to upper) then 7 full complete curls. Excellent pump and a great routine for full bi work. I've even turned it into 30 and done 10 of each.

yea ive done those....but this is like 21s on steroids bro. It gets to the point where you want to quit halfway through. single best bicept exercise for a pump ive ever done, real deal
jasper1
10-09-2008, 06:39 PM
just one rotation up and down i assume. im gonna try this sounds good :coolred:
Pan
10-09-2008, 08:09 PM
When I used to mess around with bodybuilder stuff I used to do this. I just called it partner pass bicepcurl. We turned it into a competition. Who would either quit first or who couldn't do anymore. Crazy pump. If that's your thing of course
JG1
10-09-2008, 11:59 PM
You should just check out FST-7 training....
nzrodney
10-10-2008, 02:24 AM
So Rico do you pass the bar to your partner at the bottom of the curl of half way up?
Sugashane
10-10-2008, 02:30 AM
Yeah, I've done them, I prefer straight sets with forced negatives at the end. (Yes, I do the jump-curl to get the weight up, like a douche) then fight it for a long slow negative.
ColdStone
10-10-2008, 10:14 AM
So Rico do you pass the bar to your partner at the bottom of the curl of half way up?

at the bottom..You curl is all the way up, and go all the way down, and then pass.

i like starting with wide grip 1st and letting my partner start with narrow. But we still switch it up
termodo48
10-13-2008, 05:25 AM
I got it, but many of us are non smokers :treadmill: