PLAN #8

Biceps Superset Blaster | 4 Supersets | 25–30 min

🏋️ Superset 1 – Upper Bicep Blast

1️⃣ Incline Dumbbell Curl – 3 sets × 8–10 reps
2️⃣ Hammer Curl – 3 sets × 10–12 reps
📍 Perform back-to-back without rest, 60 sec rest after superset

🏋️ Superset 2 – Middle Bicep Focus

1️⃣ Barbell Curl (Wide Grip) – 3 sets × 8–10 reps
2️⃣ Dumbbell Cross-Body Curl – 3 sets × 10–12 reps
📍 Back-to-back, slow contraction, 60 sec rest after superset

🏋️ Superset 3 – Inner Bicep Peak

1️⃣ Incline Inner Bicep Curl – 3 sets × 10–12 reps
2️⃣ Cable Rope Hammer Curl – 3 sets × 12–15 reps
📍 No rest between exercises, 60–90 sec rest after superset

🏋️ Superset 4 – Finisher Pump

1️⃣ Concentration Curl – 2 sets × max reps
2️⃣ Reverse Grip Barbell Curl – 2 sets × max reps
📍 Back-to-back, slow negative, squeeze peak

🧠 WHY THIS WORKS

Supersets = maximum tension + blood flow + bicep overload → explosive growth & peak.

🚀 TRAINING TIP

Keep rest only after each superset, not between exercises. Focus on squeeze & contraction.