You ever wear a shirt that is short sleeves and somewhat riding high on the biceps? Yeah, you know the one.
This is for that time when you land in another city and don't plan to get a full workout before going out (or don't want to). Maybe you already worked out today. Maybe you are just about to go out and you just want that extra pop, don't really want to break a sweat, and definitely don't want to screw up the progression of your normal routine.
The answer: The Number of the Beast.
You only need 2 sets. (3 if you have the extra 2 minutes and want a little extra...but 3 is the max).
You simply do a drop set of dumbbell curls (from Heavy to Light).
Here is my example (this is one set of 6-6-6):
- 6 reps of curls with 50lb dumbbells
- 6 reps of curls with 40lb dumbbells
- 6 reps of curls with 30lb dumbbells
You should feel swollen after one set. Two sets and you are good to go for the night. Three sets and your arms should feel like they are about to explode (only go 3 sets if you are basically displacing your bicep workout).
Key benefits:
- Keeps your biceps pumped for the evening
- Won't disrupt your normal routine
- Can be done in 5min
- You don't need to get in full workout gear. If at a hotel, just walk down there in whatever you are wearing and pump it up.
- If in a hurry and already showered, with 2 sets you won't likely break a real sweat but you will get benefit of "The Pump"
This is for that time when you land in another city and don't plan to get a full workout before going out (or don't want to). Maybe you already worked out today. Maybe you are just about to go out and you just want that extra pop, don't really want to break a sweat, and definitely don't want to screw up the progression of your normal routine.
The answer: The Number of the Beast.
You only need 2 sets. (3 if you have the extra 2 minutes and want a little extra...but 3 is the max).
You simply do a drop set of dumbbell curls (from Heavy to Light).
Here is my example (this is one set of 6-6-6):
- 6 reps of curls with 50lb dumbbells
- 6 reps of curls with 40lb dumbbells
- 6 reps of curls with 30lb dumbbells
You should feel swollen after one set. Two sets and you are good to go for the night. Three sets and your arms should feel like they are about to explode (only go 3 sets if you are basically displacing your bicep workout).
Key benefits:
- Keeps your biceps pumped for the evening
- Won't disrupt your normal routine
- Can be done in 5min
- You don't need to get in full workout gear. If at a hotel, just walk down there in whatever you are wearing and pump it up.
- If in a hurry and already showered, with 2 sets you won't likely break a real sweat but you will get benefit of "The Pump"