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? BUILD BIG BICEPS?
Please follow @bodybuilding.tricks for more great content!!?? By@tomthetrainerfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ve received a lot of feed back regarding the Activate, Stretch, Recruit series and have had many requests for more. So here you go!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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ACTIVATE your biceps with a set of incline dumbbell curls using a 2-1-2-0 tempo to get them warmed up for the next movement. Complete 4 sets of 12 reps with 90 second rest intervals.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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RECRUIT with a set of EZ Bar curls and do these with a 4-2-1-0 tempo. Spending 2 seconds in the bottom will take away your stretch reflex and the quick contraction will recruit those fast twitch fibers! 5 sets of 5 reps with 2 min rest between sets.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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PUMP a lot of blood into your arms now! Do Concentration Curls for 3 sets of 10 with a 3-0-3-0 tempo doing supersets from one arm to the other with no rest between sets. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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STRETCH now with Standing Cable Concentration Curls. Turn your thumbs down at the straight arm position of the curl provide the greatest stretch for this method. Keep the reps slow here and spend lots of time stretching the muscle with a 2-2-2-0 tempo. 90 second rests here is perfect.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That’s 15 total sets in just under and hour if you stay tight on your rest and control your tempo correctly. This is a great complimentary day if your looking to bring up a week point in your arms.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#strong #diet #travel #cardio #beautiful #happy #fitnessaddict #model #l #body #cute #gymmotivation #fun #instagram #instafit #exercise #shredded #food #sport #eatclean #gains #amazing #instalike #me #selfie #picoftheday #followme #beauty #goals #photo??
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