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Bumstead performed a drop set in his final set to annihilate his biceps. 8. Arnold concentration curls . Bumstead ended the bicep workout with concentration curls. The concentration curl primarily targets the short biceps。

Tuesday: Chest and Biceps. On Tuesday, Bumstead does a chest and biceps routine by doing 9 different exercises. Here is Chris Bumstead’s chest and biceps routine: 1. Incline Dumbell Bench Press (5 sets, 15, 15, 12, 12, 10。

To make sure I hit all sides of my biceps and triceps, I incorporate a lot of cross-body moves, including cross-body hammer curls and cross-body cable tricep extensions. I。

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