Frank Sepe’s Big Biceps Workout

Whether or not you’re a health rookie or a seasoned gymnasium veteran, constructing huge biceps are a precedence. That’s why in the event you want recommendation on how to build them, you must go to somebody that is aware of and reveals. There isn’t any one higher to ask then Sleeveless co-host and M&F cowl mannequin Frank Sepe.

Primary Suggestions For Huge Biceps

When you’re in search of some tremendous advanced secret movement that solely insiders know, you’re in for a shock. Sepe depends on the fundamentals, and that’s as a result of they work.

“It is best to both begin with barbell curls or dumbbell curls,” Sepe mentioned. “I’m going to begin with dumbbell curls as my first train.”

Sepe can be an advocate for good type. Whereas momentum can often have its place, it shouldn’t be the norm.

“Don’t use physique momentum. Maintain your elbows tucked in, and squeeze to contract the muscle on the high,” mentioned Sepe. “Even when it’s a must to lower the load in half.”

He adopted that train with preacher curls, which Sepe referred to as one in every of his favourite workout routines. Though Sepe has been extremely concerned within the health business for a number of a long time, he doesn’t see the necessity to reinvent the wheel.

“You don’t want these fancy, loopy strikes that individuals are doing now,” he mentioned.

After 4 working units there, he went again to the dumbbell rack, this time to give attention to the brachialis and forearms with hammer curls.

“We’re going to get 4 units of 12-15 reps right here with about 30 seconds relaxation in between,” he says. “Get that squeeze.”

Sepe completed the exercise with focus curls. Whether or not you do that exercise after again or with triceps, the pump shall be actual and the features will final for a very long time to come back. Take this exercise for a spin, and let Sepe know the way it goes by following him on Instagram @frank_sepe.

For extra nice exercises like this in addition to different superior ideas, subscribe to the Muscle & Fitness YouTube channel.

Frank Sepe’s Huge Biceps Exercise

  • Alternate Dumbbell Curl – 4 units of 12, 10, 8, 6 reps (Sepe could add a fifth set with lighter weight.)
  • Preacher Curl – 4 units of 8-10 reps
  • Hammer Curls – 4 units of 12-15 reps
  • Focus Curl – 4 units of 15-20 reps

Source link

We will be happy to hear your thoughts

Leave a reply

Fitness Health Outlet
Enable registration in settings - general