IPMC's new Bicep routine

[Rusty]

I found a new (to me) bicep exercise that I'm adding to my routine. Some of you may already know this one.

Layout your dumbell's as such, for me it's 30lb'ers, 25lb'ers, and 20lb'ers all in a row. Start off with the 30lb'ers and from the waist (lower position) lift slowly all the way up to the chin, and pause for a couple of sec.'s then lower slowly. Pump out 10-12 reps. Then (with no rest) pick up the 25lb'ers and do the same, and then (with no rest) pick up the 20lb'ers and do the same. Rest for 30 sec's and repete. Do a total of 4-sets of all weights. It gave me a pump like a teenage hard on in a strip joint.

 

[Fade]

Drop sets. I do these with side lats

 

[Rusty]

Fade, they are good. I just hope that everyone picked up on the "Pause" & "Slow" parts.

 

[barc77]

I was looking for something new for bi's, and I am going to try it out IPMC. The weight you are using looks good for me also.

Some times I will do 10 reps with 80 BB then straight to 20 DB's.
Next set 70 BB then 20 DB's. Followed by 2 sets of conc. curls. This gives me a pretty good workout.

 

[Rusty]

Actually a friiend of mine suggested it, and I told him it was not enough weight. But I tried it anyway. It worked great.

 

[ians]

These are Drop Sets.......i also occassionaly add this into my routine and it gives me a good pump !!

You could try doing 'Reverse Pyramid sets' !!
This is very similar to what you are doing but start off with a heavy weight for 4 reps and work down to a low weight for 12 reps for example :-

warm up set
40lbs x 4 reps
35lbs x 6 reps
30lbs x 8 reps
25lbs x 10 reps
20lbs x 12 reps

I find this also gives me a really good pump !!