Swipe BICEP BLOWOUT Superset (3 times): • Power 10 curls and drag curls. So you’ll do 1 curl then 1 drag curl. Then 2 curls and 2 drag curls. All the way to 10. Rest only when absolutely necessary • 10 spider curls • 8-10 concentration curls (each arm). DO NOT BRING YOUR ELBOW BACKWARDS. And don’t hit the bench like I did - This was only a portion of my workout. If you wanted it to be your whole workout- do as many rounds of it in 45 min as you can. For full workouts- check out ...