http://en.armpower.net/article/en/biceps-training-in-three-stages-3618.html

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SIDEWAYS PULLS WITH REGULATED PULLEY

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

Reember to exercise with proper form and to keep pulley cable taut, avoid sudden moves that might result in injuries.

STANDING WRIST CURLS IN INCLINED POSITION. FOREARM ON INSIDE OF THIGH

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

set 8: hold for 10 – 15 secs.

Note that this is not a basic exercise. Our goal is strong biceps.

ISOLATED WRIST CURLS WITH PULLEY. PULLEY SET IN TOP POSITION

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

Pay attention to proper form.

ABS EXERCISE ON DECLINED BENCH, LAYING HEAD DOWN

4-5 sets of 15 – 20 reps.