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Hi guys, Oynarison here, My Protein Ambassador
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Today we're going to go through how to get bigger biceps. Today we're going to take Tom through two supersets, first super set
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is Easy Bar. Now we're not going to put loads of weight on this bar because it's a
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super set and his biceps are going to be burning. First set we're going to have ten
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ten curls, easy bar curls. He's going to get a full range of movement make sure on
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the eccentric phase he has a slight tense in his tricep when he's coming down. So I'm
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going to demonstrate now. See how my tricep tense is. That's full range of movement
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I cannot go any further. Peace then
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We're going to move on to seated, inclined dumbbell curls. Make sure his little finger is against the inner plate of the dumbbell
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He's going to complete half-rep and then into a full rep, which I'm going to demonstrate here
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So little finger against the inner plate, he's going to come up, he's then going to, on that eccentric phase, make sure his tricepestead
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tenses full range of movement you can feel the stretch in the bicep and then contract up So that would be one
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RET range from 8 to 10 reps
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No doubt I'll be burning out on the second set. So let's make it happen
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Want to taste You know I going to play a change Watching for and change you know I know the point of love Watching for the street
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Playing for a change Counting days To change You know I know
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I know Ajoin of blood Oh So what I'm going to do here, see my little finger is going to be placed up against the inner plate of the bice..
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of the dumbbell. So basically, my arm is on an angle. As you can see, I'm going to come down
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The dumbbell is on a slight angle because my little finger's pressed up against the inner plate
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I'm going to contract up. and you should really feel that on the short head of the bicep
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I'm now. I'm now going to go through the bicep
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I'm now going to go through the long head of the bicep
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bicep so basically we're just going to switch the dumbbell my grip's going to be
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switched over so my index finger is going to be placed against the other side of the plate So I on an angle again but
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working the short head was on this angle, the long head on this angle
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I should really feel this up
