Biceps Workout: The 5-10-20 Biceps Bodybuilding Routine (Punta Cana)

Biceps Workout: The 5-10-20 Biceps Bodybuilding Routine (Punta Cana)

New first and only growth-boosting challenge work delivering insane muscle gains:

While in the Dominican Republic I shot a mini bodybuilding routine I performed in the very small and limited hotel gym. This biceps workout focuses on the often neglected supinators of the forearm to really bring out your biceps. Whether your goal is to bring out biceps length, thickness or height…this biceps workout will show you how to stimulate your biceps with three unique biceps exercises and three different rep schemes. Here are the specs to make this your best biceps workout ever. Enjoy the unique biceps exercises.

Week 1 – 2 Sets
Week 2 – 3 Sets
Week 3 – 4 Sets
Week 4 – 5 Sets

A1 – Prone Dumbbell Curls (hammer concentric to supinated negative) – 5 reps
A2 – Incline Dumbbell Curls (supinated concentric to pronated negative) – 10 reps
A3 – High Pulley Curls – 20 reps

Rest 2-3 minutes and repeat.

Vince Del Monte
Honors Kinesiology Degree
WBFF Pro Fitness Model
P.I.C.P. Level 1 and 2 Certified
Precision Nutrition Certified


You don’t want to look the same in 28 days do you?

So why are you following a poorly designed program robbing you of your gains?

A well-designed program is highly specific and progressive.

Why spends hours trying to design your own program when we’ve already assembled a STEP-BY-STEP program for you?

Get details about this program and much more here:

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