PLAN #4

Crazy Pump Biceps | 5 Exercises | 25–30 min

🏋️ Exercise 1 – Dumbbell 21s

👉 3 sets × 21 reps
📍 7 reps bottom half → 7 reps top half → 7 reps full curl

🏋️ Exercise 2 – Cable Hammer Curl with Rope

👉 4 sets × 12–15 reps
📍 Neutral grip, squeeze at top for 2 sec

🏋️ Exercise 3 – Preacher Machine Curl

👉 3 sets × 10–12 reps
📍 Full stretch at bottom, controlled contraction

🏋️ Exercise 4 – Zottman Curl

👉 3 sets × 10–12 reps
📍 Curl up palms up → lower palms down slowly

🏋️ Exercise 5 – Concentration Burnout

👉 2 sets × max reps
📍 Sit, elbow on inner thigh, slow reps, squeeze peak

🧠 WHY THIS WORKS

21s + cables + preacher + isolation = crazy pump, peak + thickness + brachialis activation.

🚀 TRAINING TIP

Rest 45–60 sec between sets. Focus entirely on contraction. Pump is key.