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This kind of training means the pump is incredible, and your biceps are screaming in pain. You’ll likely want to take a couple of minutes before you do your next set. Resist the urge. I limit the rest period to just 30-45 seconds before going again; I’m sure the muscles aren’t completely recovered, but I’ve found that the combination of short rest and high volume gives me that fuller, rounder look.

What separates some lifters from others is how they handle the muscle burn. I force myself to experience that pain as pleasure, because I know that’s what’s going to help me achieve success. I’m always seeking that failure point; every single working set is about failure, no question. I’m not saving myself for some other set.

Kris Gethin’s Biceps Workout
Superset

1. Seated supinating dumbbell curl

3 sets of 15 reps



Standing supinating dumbbell curl

3 sets of 15 reps

Superset

2. EZ-bar preacher curl

3 sets of 15 reps

Standing EZ-bar curl

3 sets of 15 reps

Superset

3. Lying cable curl

3 sets of 15 reps

Standing cable curl

3 sets of 15 reps

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