Killer Bicep Routine for Mountain Peaks

Tired of the same routine? Check out this badass bicep/forearm workout: 

1) Smith-Machine Ladder Bicep Curls

       (Using just body weight to pull up)

5 sets of 12-20 reps (going to failure)

   ***video will be posted soon!!***

2) Wide-grip cable EZ Bar Drag Curls

       (Elbows come back in the positive movement for better contraction)

5 sets of 12-15 reps (keep arms moving w/constant tempo for more blood flow)

3) Cable Crossover Bicep Curls

4 sets of 12 reps (quick tempo again)

4) Standing Dumbbell Hammer Curls

 4 sets to failure (2-3 Dropsets each set)

Forearms:

1) Barbell Wide Rev. Grip Curls

5 sets of 15

2) Cable EZ Bar Rev. Grip Curls

6 sets of 12-15