PLAN #10

Ultimate Pump Biceps | 4 Supersets | 25–30 min

🏋️ Superset 1 – Classic Pump

1️⃣ Standing Barbell Curl – 3 sets × 8–10 reps
2️⃣ Hammer Curl (Dumbbell) – 3 sets × 10–12 reps
📍 Back-to-back, rest 60 sec after superset, focus on full contraction

🏋️ Superset 2 – Upper Bicep Focus

1️⃣ Incline Dumbbell Curl – 3 sets × 8–10 reps
2️⃣ Cable Rope Curl – 3 sets × 12–15 reps
📍 Slow negatives, no rest between exercises, 60–90 sec after superset

🏋️ Superset 3 – Isolation & Squeeze

1️⃣ Concentration Curl – 3 sets × 12–15 reps
2️⃣ Dumbbell Cross-Body Curl – 3 sets × 10–12 reps
📍 Focus on peak contraction, back-to-back

🏋️ Superset 4 – Finisher Pump

1️⃣ Reverse Grip Barbell Curl – 2 sets × max reps
2️⃣ Hammer Curl Burnout – 2 sets × max reps
📍 Slow negative, full squeeze at top

🧠 WHY THIS WORKS

Supersets + basic curls + full contraction → maximum pump & full bicep activation, 1 inch growth possible if executed correctly.

🚀 TRAINING TIP

Rest only after each superset. Focus 100% on squeeze & contraction. Don’t rush reps.