I have a method of training I call “Death Valley Sets” which involves doing a higher rep set followed after a short rest period by a heavy, low rep set. Then I will alternate between these higher and lower rep sets for however many total sets I want to do. This method confuses the muscles keeping them off balance and recruits a range of muscle fibers. Here is a 20 minute Biceps workout utilizing my Death Valley Sets that will give you a massive pump and build them ‘Ceps.
-Wittig, ISSA CPT
Biceps: Death Valley Set Workout
1. Standing DB Curls: 4 sets of 30, 8, 20-25, 6 reps. Curl DB’s at the same time- no alternating. Do these strict, through the full range of motion getting a full stretch at the bottom and squeeze and flex at the top before taking a controlled negative.
2. Preacher EZ Bar Curls: 4 sets of 20, 6-8, 15-20, 6 reps.
*Rest periods: 60 seconds between sets.
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