For some reason it's always been a challenge for me to make my biceps sore. I walk out of the gym feeling like my arms are going to pop, and then wake up with super sore triceps, but my biceps are fine. NOT ANYMORE! I've done this workout 3 times now, and it freakin' kills me each time.All I have to say is good luck! :)
Skull Crushers- 3 sets of 10; I use 50lbs with a spot
Single arm tricep kickbacks- 3 sets of 10; I use 10lbs
Cable pushdown super set with dips- 3 sets of 10. I did 30lbs for my cable push downs.
This is where things get interesting. Bryan likes to call this the "devils chair" haha because it's really stinkin' hard.
3 sets of 8 alternating bicep curls on incline bench. With each set, drop your weight 2 times. So, I start with 15lbs, do that 8 times then grab the 10lbs do that 8 times, then grab 5 lbs, and do that 8 times. My biceps hurt just typing this.
Reverse curls- 3 sets of 10; I used the 20lb bar.
Cable rope hammer curls- 3 sets of 8; I did 30lbs
PS- I'm watching The Biggest Loser right now, and as much as I LOVE this show, it devastates me to see people so upset about losing 2lbs a week. 2 lbs is amazing and to feel bad about that is such a shame. Throw away the scales, they mean nothing!