Zach Dorworth That Flex Life Biceps Superset Central

Mmbop Bicep Pop

Exercise

Reps

Heavy standing DB curls

8 - 10

Kneeling high cable curls

10 - 12

Incline DB curls

6 - 8

Rest

60 seconds

Repeat set

3 times

Save a Horse

Exercise

Reps

Seated low cable curls

8 - 10

Seated cable knee preachers

8 - 10

Seated high cable curls

10 - 12

Rest

75 seconds

Repeat set

4 times

Big Guns-Wild Wild West

Exercise

Rep Range

High preacher cable curls

8 - 10

DB hammer curls

5 - 7

Incline DB curls

6 - 8

Single-arm high cable curl

5 - 7/arm

Rest

90 seconds

Repeat set

3 times

Unstable Iso Metric

Exercise

Rep Range

Wide BB curls

8 - 10

Kneeling high cable curls

10 - 12

BB spider curls

4 - 6

Incline DB curls

6 - 8

Reverse grip 5-sec iso hold

3

Rest

90 seconds

Repeat set

3 times

#pumpmonk Service

Exercise

Rep Range

Incline DB curls

8 - 10

Kneeling high cable curls

10 - 12

Standing strict DB curls

6 - 8

BB overhand reverse curl

6 - 8

Rest

60 seconds

Repeat set

3 times

The Static Suck

Exercise

Rep Range

Kneeling high cable curls

12 - 15

Incline DB curls

4 - 6

Seated DB curls

4 - 6

BB 90-degree static hold

10 seconds

Rest

45 seconds

Repeat set

4 times

Putting the G in Guns

Exercise

Rep Range

Seated BB tension curls

8 - 10

Seated DB curls

6 - 8

EZ bar spider curls

8 - 10

Incline DB curls

6 - 8

Rest

45 seconds

Repeat set

3 times

Big Bi's - Dem Gainz

Exercise

Rep Range

Standing DB curls

4 - 6

Standing low cable curls

7 - 9

Wide BB curls

7 - 9

Kneeling high cable curls

8 - 10

Rest

45 seconds

Repeat set

3 times

Dem Gainz

Exercise

Rep Range

Seated low cable incline curls

6 - 8

Seated DB curls

6 - 8

Seated high cable curls

8 - 10

DB Hammer curls

5 - 7

Rest

45 seconds

Repeat set

3 times

Heavy Curls & AKPanda

Exercise

Rep Range

EZ Bar heavy curls

5 - 7

High preacher cable curls

6 - 8

Incline DB curls

5 - 7

Seated DB Hammer curls

5 - 7

Rest

45 seconds

Repeat set

3 times

Hammer Jammin

Exercise

Rep Range

Hammer curls

6 - 8

Spider curls

8 - 10

Incline DB curls

5 - 7

Seated DB curls

6 - 8

Rest

45 seconds

Repeat set

3 times

Jamaican Me Pump

Exercise

Rep Range

EZ bar reverse preacher

10 - 12

Overhand EZ bar curls

6 - 8

High cable curl

8 - 10

Low cable curls

6 - 8

Rope hammer curls

6 - 8

Rest

60 seconds

Repeat set

3 times

Mind Changing Grind

Exercise

Rep Range

High cable curls

10 - 12

Overhand BB curls

6 - 8

Incline DB curls

8 - 10

Seated DB curls

8 - 10

Rest

45 seconds

Repeat set

3 times

Quick Fun and Done

Exercise

Rep Range

Behind back cable curls

10 - 12

Strict cable curls

10 - 12

High cable curls

10 - 12

Rest

30 seconds

Repeat set

3 times

Normal Company Pumps

Exercise

Rep Range

EZ bar spider curls

9 - 12

Incline DB curls

6 - 8

Seated DB hammer curls

8 - 10

Underhand EZ bar curls

6 - 8

Rest

45 seconds

Repeat set

3 times

Bring the Pain Face

Exercise

Rep Range

Incline DB curls

6 - 8

Seated DB curls

6 - 8

Overhand EZ bar curls

6 - 8

Underhand EZ bar curls

6 - 8

High cable curls

10 - 12

Rest 

60 seconds

Repeat

3 times

Everyday is Arm Day

Exercise

Rep Range

Incline DB curls

6 - 8

Overhand EZ bar curls

7 - 9

Underhand EZ bar curls

6 - 8

DB hammer curls

8 - 10

Rest

45 seconds

Repeat set

3 times

Article: Everyday is Arm Day: 5-Minute Biceps and Forearms

The Original Pumper

Exercise

Rep Range

Seated DB curls

6 - 8

Seated incline DB curls

7 - 9

EZ bar spider curls

8 - 10

Rest 

45 seconds

Repeat set

3 times

Article: 5-Minute Bicep Pumper

>