This is a killer bicep workout that you can do with just a set of dumbbells and an adjustable bench. So it’s ideal for any gym set up, from a simple home gym, to the best equipped commercial gym. You’ll hit your biceps from all ranges of motion (mid-range, stretch, & peak contraction) for complete muscle development.
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“The 3 Best Bicep Training Secrets For Building Big Muscular Arms!”
23 Comments
michael sture
cheers lee i will try them out next time i do my biceps workout.
Najib
Hey, those really do give some good pump! 🙂 thnx as always.
How do i get to buy ur stuff, as my country’s not registered with clickbank!:(
pls advice…
Devon Mills
Hey Lee! Thanks for this. Today s my bicep workout and wouldnt you know it i check my mail and get this little present from you! I’ll post later on about how it goes.
Borys
Hello Lee, I have to do biceps today so I will try it!!
Dan Brennen
These are great exercises that I have been doing for years. I originally learned them when I purchaced my Weider triple progressive workout routines. The only differance is the speed in which I do them. I will go three seconds to lift the weight and contract the bicep at the top and then lower the weight for 4 seconds for the negative part of the exercise, and lastly wait for one second before starting the next repetition. Waiting for one second allows you to use better form and not swing the weight to get the next rep. By doing this it gives you more bang for your buck. Anyhow this is another way to do them, by using HIT routines.
Jack
Good POF template for biceps, Lee. Could you outline some you use for other body parts. Back in particular is a difficulty for me.
Great vascularity on the arms. I know you’ve cut a lot for the contest, but are you using any vasodilators?
Thanks
Lee Hayward
E-mail my customer support and let them know what program you want to buy and we can forward you an invoice via PayPal and get around the clickbank country issues.
Lee Hayward
There are pros and cons to both methods. Going super slow “isolates” the muscle better, but you have to use less weight. Going faster allows for more explosive lifting and heavier weight. I like to incorporate both styles into my workouts depending on the particular program I’m following, etc.
Lee Hayward
Yeah, I’ve been using a NO2 supplement pre-workout for the past few months.
Gilish
thanks i’ll try those out next time. i try to keep up here with these videos but i guess i’m slower than mollasses. p.s. lee let us know if you win?
William
Nice arm workout Lee, I’ve tried something similar but the third position is something I never thought of.
BTW Your looking ripped for the upcoming comp.
Sean
Good idea for a superset or individual bicep exercises, but 3 sets of each is a bit overkill. You should stick with 2-4 sets max on shoulders, biceps, triceps, calves, and abs training. Less is more when you train these muscle groups since they get hit hard on most of your other lifts. IF you train with high intensity and muscular failure.
Lee, have you tried to stick with less is more?
Shaneh
Make sure you have a good bench if you plan on doing the last one with your chest flat on the bench, don’t want to fall flat on your face 😀 if you lose balance…
Great vid Lee and man, we can tell just by watching your demo that you can get a good pump from these 3 exercises.
Miguel
I will definitely try this great biceps workout! Once again, great advice like always! Thanks Lee!
Tito
Nice one Lee,my total workout routine has changed immensely..i’m really having fun.
Joel
Thanks Lee, just the right peak contraction excercises i was looking for to swap in for another peak contraction excercise in your blast your biceps program. Which if I may add is working great.
Jake
Lee,I trust all of your suggestions and advises pertaining to exercises!I was looking for the blasting your bench dvd and I could’nt find it,as I have been told it’s one of the best out there….anyhow Lee,don’t stop doing what you do best as there are thousands more like me who depends upon you,bro!!!!!
oscar
Its a great video…Thanks Lee…
Rudy
this one is good bicep combination exercise.
i’ll try this on my next work out.
thanks Lee!
Kane
Looking hench as ever lee!
decka webb
ye lee good pump and pain love it
Bill
Hey Lee- I love this workout. I have a home gym so it’s perfect. Do you have one like this for Tris?
Ronald
Hi Lee, How about the set and repetition for each exercise?