So a member has asked for a full on Bicep workout that will leave him disabled for days. He asked so I did! This is for advanced lifters only.

🔥 Brutal Biceps Massacre \(45–60 mins\)

PART 1

Warm-up:
[ul][li]5–10 mins light cardio + mobility[li]2 sets of light DB curls to get the elbows and tendons firing[li]
1. Barbell Cheat Curls → Strict Curls \(Mechanical Drop\)
[ul][li]4 working sets[li]6–8 heavy cheat curls immediately followed by 6–8 strict reps with the same bar \(reduce weight if needed\)

[ul][li]Rest: 2–3 mins

👉 Use body momentum for the first reps, then lock it down strict. Pure savagery.

2. Incline Dumbbell Curl \(Stretch Position Focus\)
[ul][li]4 sets × 10–12[li]3 sec eccentric, full stretch at bottom[li]Rest: 90 sec[li]
👉 The stretch under load is what separates the beasts from the boys.

3. Hammer Curl Giant Set \(3 Angles\)
No rest between grips, 4 rounds total:
[ul][li]Neutral hammer curl × 10[li]Cross-body hammer curl × 10[li]Reverse grip hammer curl × 10[li]Rest: 2 mins after the giant set