I've been shooting some film of my training sessions lately.
A few nights ago I wanted to finish off my upper body workout with something to completely exhaust my biceps.
Here's a video of exactly how I did this bicep builder.
Grab some light dumbbells. I’m using 15 pounds.
The weight should be something you would normally scoff at because the end of this finisher will be challenging.
Alternate each arm when doing your reps like I am in the video.
Do 7 reps while the other arm remains contracted at the top position, then hold the last rep and work the other arm.
Start with 7 reps and work your way down to 6, 5, 4, 3, 2, and finally 1 rep.
If your arms are not smoked after this, then you didn't put in enough effort during your training session… and you have to start over.