The Biceps Blaster

Your biceps muscles are composed of both fast-twitch and slowtwitch muscle fibers. So the key to maximizing arm size is to make sure you work all of these fibers. Try this three-move routine twice a week for 4 weeks. It hits your fast-twitch fibers with heavy weights and low repetitions, a combination of your fast-and slow-twitch fibers with medium weights and repetitions, and your slow-twitch fibers with light weights and high repetitions. You’ll perform the first exercise with your arms in front of your body, the second with your arms in line with your body, and the third with your arms behind your body—to help hit the entire complex of fibers that make up your biceps.

The Biceps Blaster
EXERCISE		SETS	REPS	REST	DURATION
1A	Incline Offset-Thumb Dumbbell Curl	2	6	0 s	N/A s
1B	Standing Dumbbell Curl	2	12	0 s	N/A s
1C	Decline Hammer Curl	2	25	2 m	N/A s