Do five sets of 12 reps for each move (or to failure with the narrow-grip chins), with no rest between exercises. Take a 45-second breather at the end of each tri-set.
Do four sets of 15 reps for each move, again with a 45-second rest after each tri-set.
- Tack this workout on to the end of your back session or do it on its own. For the fastest results, do it twice a week, resting for at least two days between sessions.
- Avoid both swinging the weights when curling as well as pausing at the top and bottom of the movements. Go for the burn via a controlled, rhythmical tempo. If that feels impossible then you need to drop the weight.
1/ INCLINE DUMBBELL CURLS
Lie on an incline bench holding a dumbbell in each hand, palms facing out, arms hanging but tensed at your sides. Keeping your elbows tight to your sides, curl the weights simultaneously up to your armpits.
2/ HAMMER CURLS
Stand tall holding a dumbbell in each hand, palms facing each other, arms hanging but tensed at your sides. Keeping your elbows in tight, curl the weights simultaneously up to your shoulders.
3 NARROW-GRIP CHIN-UPS
Grab a chin bar with your hands about 15 centimetres apart, palms facing you. From a dead hang, pull yourself up until your chin clears the bar, feeling the effort primarily in your biceps rather than your lats.
1/ BARBELL CURLS
Standing tall, hold a barbell with a shoulder-width grip, palms facing out, with the barbell hanging at thigh height. Keeping your elbows tucked snugly into your sides, curl the bar up to your upper chest, squeezing your biceps throughout the movement.
2/ UNDERHAND-GRIP BENTOVER ROWS
Set up as for a barbell curl, then brace your core, bend slightly at the knees and tilt forward at the waist, keeping your back flat. From an arms-extended position, row the bar up to your waist.
3/ CONCENTRATION CURLS
Sitting on a bench, grab a dumbbell, lean forward and rest your elbow on your inner thigh just above the knee. Curl the weight up to your shoulder, squeezing your biceps throughout the movement. Repeat with other arm.