Bicep Workout!

Want those Scott Steiner's Big Poppa Pump biceps? Those peaks and the freaks? Then do this workout! Just take note that all of the bicep workouts should be done with a "squeeze" during the contraction. You can do this by slightly twisting your biceps.

• 2 dumbells
• hanging bicep curls - bicep curls but your arms should be in front of you.. your arms should be straight in front of you then curl.. so in short it's like doing "half bicep curls". do this 12x for 3 sets..
•  2 dumbells
• hammer curls - 12x in 3 sets.. just like bicep curls. the only difference is how you hold it. Dumbells should be hold like you are holding a hammer like Thor! Then twist it a little as your contract your biceps. 
•  1 dumbell
• concentrated curls.. You use one arm at a time to do some dumbell curls.. but rest your elbow on the side of your thigh and not on top of it.. feel the squeeze as you contract them.
•  1 EZ bar
• 7 + 7 + 7. the first 7 reps should be a curl from starting til middle only.. then without resting, do a curl from half til full flex the biceps.. then the last would be do a full bicep curls for 7x.

stretch ur biceps..

If u have equipment then use it like do 1 arm preacher's curls or cable bicep curls..