PLAN #5

Basic Pump Biceps | 5 Exercises | 25–30 min

🏋️ Exercise 1 – Standing Barbell Curl

👉 4 sets × 8–10 reps
📍 Elbows fixed, slow up & down, squeeze at top

🏋️ Exercise 2 – Alternating Dumbbell Curl

👉 3 sets × 10–12 reps
📍 Rotate wrist at top, full contraction

🏋️ Exercise 3 – Hammer Curl

👉 3 sets × 10–12 reps
📍 Neutral grip, elbows close to torso

🏋️ Exercise 4 – Concentration Curl

👉 3 sets × 12–15 reps
📍 Elbow on inner thigh, slow reps, squeeze peak

🏋️ Exercise 5 – Cable Rope Curl

👉 3 sets × 12–15 reps
📍 Full stretch & squeeze, slow negative

🧠 WHY THIS WORKS

Basic curls + isolation + slow reps = full pump, peak & thickness.

🚀 TRAINING TIP

Rest 60–90 sec. Focus entirely on contraction. Pump first, weight second.