What's up guys?
Jeff Cavaliere, AthleanX.com.
I hope your biceps are ready because we're going to finish them off today, no doubt about
it.
We're going to continue our finisher series here, this time for the biceps and all you're
going to need to do is have three things with you.
You're going to need to have a piece of tubing just like this, you're going to need to have
your dumbbells you would have used for your 10 rep max on a dumbbell curl, and then the
last thing is a pull up bar that you can jump up onto.
Now, the easy thing, grab your band, grab your dumbbells, put them right up under the
pull up bar and you're ready to go.
Here's how this finisher is going to work: your goal is to complete just 10 reps of your
10 rep max on your standing dumbbell curl.
Remember, the finisher is coming at the end of the rest of your bicep workout.
All you have to do is start up on the pullup bar, do one of my favorite exercises; the
negative chin hang.
What you're going to do is jump up onto the bar just like this, you're going to pull yourself
up and make sure that your biceps are engaged by making sure that your chin is not too close
to the bar.
If your chin is all the way up close to the bar, you're basically going to take a lot
of the strain off your biceps and that's not what we're looking to do.
Here, we're going to get ourselves away from the bar so our elbows are about 90 degrees
and then all you have to do is really squeeze as hard as you can as you fight the descent
all the way down.
It could take you 45 seconds, it could take you a minute; it depends on how strong your
biceps are and how much you have left in the tank.
As soon as those are done you grab your tubing, just like this.
Place it under your feet and now we're going to go and do our tubing burn out curls just
like this, for as many as we can.
All the way down and up, keep pumping them out until you can't get anymore, or your biceps
pop; whichever happens first.
All right, so as soon as I'm done there, now I've got to immediately grab my dumbbells
and you shouldn't have much left here.
You want to try to get however many reps you can.
One, down slow, two, and down slow, and three's not happening.
So I'm two reps in to my 10 rep failure.
The next thing I have to do is shake them out for 10 seconds and then guess what?
I’m headed back up here to the bar.
Up, hold on, and I'm going the same thing.
Lower myself down slowly.
Fighting it and fighting it, squeezing my biceps as hard as I can, even as my elbows
extend.
They're absolutely on fire.
Grab the tubing, don't rest, go right into it right here, crank out as many as you can.
All the way to failure.
Pick up those dumbbells one more time.
Three, four, and back up.
This finisher probably won't take you more than five minutes or so to get it done.
The idea here is to finish your biceps the way you started it.
If you start off your workout intensely then make sure you finish it intensely.
Guys, don’t leave anything on the table when it comes to training.
Don’t leave the gym thinking you could have given a better effort because then you're
going to wind up wishing you're getting better results and waiting for that next workout.
Get the best that you can out of everything you do by giving your best every single time
you do it.
You could do that, guys, with the Athlean-X training system.
Let me coach you through every single workout.
Let me show you how to get it done and if you're looking for a biceps and triceps intensive
program on how to really get bigger arms, then head to AthleanX.com and get our Ultimate
Arms program.
Of course, we don’t just stop at arms, we've got leg training, whole level body training;
everything involved in our program to make sure we create a complete athlete.
They're all available over there.
If you found this video helpful make sure you leave your comments and thumbs up below,
and of course we've got a lot of other finishers here on this channel.
Make sure you check those out, too.
As far as this goes, consider these biceps finished.
I'll see you guys later.