PLAN #7

Peak Focus Biceps | 5 Exercises | 25–30 min

🏋️ Exercise 1 – Spider Curl (Dumbbell / Barbell)

👉 4 sets × 8–10 reps
📍 Lie facing bench, curl up slowly, squeeze at top

🏋️ Exercise 2 – Incline Inner Bicep Curl

👉 3 sets × 10–12 reps
📍 Sit on incline bench, rotate wrist inward for inner peak

🏋️ Exercise 3 – Alternating Cable Curl

👉 3 sets × 12–15 reps
📍 One arm at a time, slow peak squeeze

🏋️ Exercise 4 – Dumbbell Cross-Body Curl

👉 3 sets × 10–12 reps
📍 Curl diagonally across body, slow controlled motion

🏋️ Exercise 5 – Concentration Burnout

👉 2 sets × max reps
📍 Elbow on inner thigh, slow negative, squeeze hard at top

🧠 WHY THIS WORKS

Isolation + angles + slow negative = maximum peak & thickness.

🚀 TRAINING TIP

Rest 60–90 sec. Focus on contraction & full range of motion.