Bicep Workout (SORE IN 6 MINUTES)

by Franco on November 4, 2019


Simple Freedom Bitcoin Cryptocurrency Trading Training Affiliate Marketing Power Lead System MGTOW Investing Trading

I created time freedom so I can focus on my fitness by using “affiliate marketing” as a tool to build cash flow streams online. Click the button above to review my Simple Freedom Club where I run my affiliate marketing school and affiliate program you can use to do what I did and learn how to make money online.

Build your body with science here –

The biceps exercise used in this workout is the incline variable curl. Choose a dumbbell that represents your 10 rep max on incline bicep curls and perform 5 reps. The key is to lower the dumbbell to a count of 3 seconds and raise it to a count of 1 second. This equals 4 seconds per rep. With each 5 reps completed you should be taking up 20 seconds of time. As soon as you are finished with the incline curl for five reps you sit up and perform 5 seated dumbbell curls using the same tempo and focus on the eccentric contraction.

Finally, without resting, lean forward on the bench and perform a leaning drag curl to focus the effort on the contracted range of the bicep curl. Finish with five reps once again. Now, with little to no rest, put down the dumbbells and pick up the next set which should be five pounds less than the ones you were just using. Repeat the entire sequence for the second minute of the workout.

Continue dropping five pounds on the dumbbell weight and performing the same three variations of the incline curl until you have completed five minutes of work. Now comes the icing on the cake. Go back to the original dumbbell weight that you were curling with and pick them up once again. This time you are going to be performing eccentric only repetitions. You can do this by sitting up at the end of the bench and hammer curling the weights to your thighs.

From here, act as if you are getting ready to lift the dumbbells up to your chest to begin a set of bench press. This means, use your knees to hike the weights up into position. Instead of pressing them from here however you are going to let them drop down as you lean back into the incline bicep curl position. Continue performing these reps for the entire final minute if you are able to.

If biceps workout soreness is something that you don’t normally feel, I can guarantee you that this is not going to be a problem after this workout. Now, this is just one way to elicit soreness in your biceps during a workout. There are others that can be done equally effectively and, as you know, it is not a requirement for results depending on what the goal of your training is at the moment.

If you are looking for a workout program that puts the science back in strength to help you to build not just big biceps but an entirely muscular and athletic body, be sure to head to and get the ATHLEAN-X Training System. Start training smarter and the way your body was designed to train and you will be shocked at how much more quickly your muscles will respond.

For more bicep workouts and exercises for your biceps to get them bigger, be sure to subscribe to our channel here on youtube at

Create Free Time for More Workouts: Build an Affiliate Marketing Business and Create Internet Cash Flow

Hit Me Up Contact Info Franco Gonzalez

Simple Freedom Bitcoin Cryptocurrency Trading Training Affiliate Marketing Power Lead System MGTOW Investing Trading


{ 50 comments… read them below or add one }

golden goose September 24, 2021 at 12:50 am

I am only commenting to make you be aware of of the impressive discovery my friend’s girl found going through your blog. She came to find several pieces, most notably what it is like to possess a wonderful teaching mindset to make other individuals completely know selected impossible matters. You truly did more than people’s expected results. Thank you for showing those essential, trusted, revealing and also easy guidance on the topic to Sandra.

pc app September 23, 2021 at 9:29 pm

Sites of interest we have a link to

free download for windows 10 September 23, 2021 at 8:27 pm

although web-sites we backlink to beneath are considerably not associated to ours, we really feel they’re really really worth a go via, so possess a look

free download for windows 7 September 23, 2021 at 1:21 pm

the time to read or pay a visit to the content material or web pages we have linked to below the

this website September 23, 2021 at 9:34 am

just me or do some of the comments look like they are

save insta September 23, 2021 at 5:39 am

Thank you for every other fantastic article. The place else could anyone get that type of information in such an ideal method of writing? I have a presentation subsequent week, and I’m at the look for such information.

CRYPTO September 23, 2021 at 3:06 am

You could definitely see your enthusiasm in the work you write. The sector hopes for more passionate writers like you who aren at afraid to say how they believe. At all times go after your heart.

بديل تروكولر September 22, 2021 at 10:42 pm

very handful of websites that transpire to become detailed beneath, from our point of view are undoubtedly very well really worth checking out

Menu nail spa dep September 22, 2021 at 3:29 pm

Say, you got a nice blog post. Want more.

projektownie wnętrz Gdynia September 22, 2021 at 3:19 pm

here are some hyperlinks to web sites that we link to simply because we feel they may be worth visiting

best male masturbator September 22, 2021 at 8:19 am

always a large fan of linking to bloggers that I adore but really don’t get a good deal of link really like from

sex toy review September 22, 2021 at 4:12 am

check beneath, are some totally unrelated websites to ours, on the other hand, they may be most trustworthy sources that we use

yeezy September 21, 2021 at 11:21 pm

My husband and i felt really fulfilled when Ervin could complete his inquiry using the precious recommendations he received from your very own weblog. It is now and again perplexing to simply happen to be giving for free information that some other people might have been trying to sell. And now we take into account we’ve got the blog owner to give thanks to for that. The type of explanations you’ve made, the easy website navigation, the friendships you will assist to create – it is many unbelievable, and it is leading our son in addition to our family reason why this article is thrilling, and that’s incredibly fundamental. Thank you for all!

golden goose outlet September 21, 2021 at 11:20 pm

I just wanted to type a simple note so as to appreciate you for all of the amazing strategies you are posting here. My extended internet look up has now been compensated with sensible know-how to go over with my best friends. I would say that most of us visitors actually are very blessed to dwell in a useful community with many wonderful individuals with insightful strategies. I feel truly happy to have discovered your entire website and look forward to really more fabulous minutes reading here. Thank you once again for all the details.

jordan retro September 21, 2021 at 11:20 pm

I just wanted to develop a small note in order to thank you for some of the fabulous techniques you are sharing at this website. My considerable internet search has now been recognized with good facts and strategies to write about with my partners. I ‘d point out that we readers actually are unquestionably blessed to be in a very good website with many outstanding individuals with great strategies. I feel quite fortunate to have discovered your entire website page and look forward to many more fabulous times reading here. Thank you once again for everything.

thoai hoa day song tieu nao September 21, 2021 at 8:23 pm

iаЂа›?Ferienwohnungs-Urlaub direkt online suchen und buchen bei

to read more September 21, 2021 at 4:11 pm

Major thankies for the post.Thanks Again. Much obliged.

ceiling fan malaysia September 21, 2021 at 1:47 pm

Simply wish to say your article is as amazing. The clarity to your post is just spectacular and that i could suppose you’re a professional in this subject. Fine along with your permission let me to take hold of your RSS feed to stay updated with drawing close post. Thank you one million and please carry on the enjoyable work.

for more info September 21, 2021 at 11:54 am

Some times its a pain in the ass to read what website owners wrote but this site is rattling user genial!

The Community College Whitstable September 21, 2021 at 11:10 am

Here are a few of the web-sites we suggest for our visitors

DC ceiling fan malaysia September 21, 2021 at 10:37 am

Some genuinely great blog posts on this site, regards for contribution. “A religious awakening which does not awaken the sleeper to love has roused him in vain.” by Jessamyn West.

visit website September 21, 2021 at 7:40 am

Say, you got a nice blog post.Much thanks again.

Ronnie Ulsh September 20, 2021 at 11:34 pm

Great write-up, I’m normal visitor of one’s web site, maintain up the excellent operate, and It is going to be a regular visitor for a lengthy time.

ADDERALL FOR SALE September 20, 2021 at 5:53 pm

please go to the web sites we comply with, like this 1, because it represents our picks in the web

solar company in melaka September 20, 2021 at 4:54 pm

I have been reading out many of your articles and i must say pretty good stuff. I will make sure to bookmark your site.

Chihuahua Puppy For Sale September 20, 2021 at 8:10 am

just beneath, are a lot of completely not connected internet sites to ours, nevertheless, they may be surely worth going over

cockatoo for sale September 20, 2021 at 6:28 am

here are some hyperlinks to web-sites that we link to since we feel they’re really worth visiting

best web hosting 2021 September 19, 2021 at 4:01 pm

I’ve been surfing online more than three hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. Personally, if all web owners and bloggers made good content as you did, the net will be much more useful than ever before.

agência de turismo em Trancoso September 19, 2021 at 9:51 am

Nice blog right here! Additionally your web site quite a bit up very fast! What host are you the usage of? Can I am getting your associate hyperlink to your host? I want my site loaded up as fast as yours lol

big chief extracts September 18, 2021 at 3:32 pm

Here are a number of the internet sites we advise for our visitors

Dedetização rj September 18, 2021 at 11:30 am

I’d must check with you here. Which is not something I usually do! I take pleasure in studying a submit that may make folks think. Also, thanks for allowing me to remark!

sanitização de ambientes September 18, 2021 at 11:01 am

Very nice info and straight to the point. I don’t know if this is actually the best place to ask but do you guys have any ideea where to hire some professional writers? Thx 🙂

website down monitor September 17, 2021 at 8:41 pm

It is in reality a great and useful piece of information. I’m glad that you shared this helpful info with us. Please keep us up to date like this. Thank you for sharing.

impatiens florais September 17, 2021 at 7:23 pm

I regard something genuinely interesting about your blog so I saved to favorites.

elina September 17, 2021 at 10:27 am

Here is a superb Blog You might Obtain Intriguing that we Encourage You

Kingpen September 17, 2021 at 8:34 am

just beneath, are various totally not associated websites to ours, nevertheless, they are surely really worth going over

home decor September 17, 2021 at 5:39 am

Wonderful work! That is the kind of info that are supposed to be shared across the web. Disgrace on Google for now not positioning this post higher! Come on over and visit my website. Thanks =)

assessoria fiscal September 17, 2021 at 4:10 am

obviously like your web-site but you have to test the spelling on quite a few of your posts. Several of them are rife with spelling issues and I to find it very bothersome to tell the reality however I?¦ll surely come again again.

post free ads September 17, 2021 at 12:23 am

I conceive this web site holds some really fantastic info for everyone. “Philosophy triumphs easily over past evils and future evils but present evils triumph over it.” by La Rochefoucauld.

painel smm September 16, 2021 at 1:35 pm

What i don’t realize is in reality how you’re now not really much more well-appreciated than you might be right now. You’re so intelligent. You realize therefore considerably in relation to this matter, made me in my view believe it from numerous various angles. Its like men and women aren’t interested except it’s something to accomplish with Lady gaga! Your individual stuffs excellent. All the time care for it up!

pick up scrap car September 16, 2021 at 2:59 am

Just want to say your article is as astonishing. The clearness in your post is simply cool and i could assume you’re an expert on this subject. Well with your permission allow me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please carry on the rewarding work.

kbc head office September 16, 2021 at 12:27 am

Hello there! Do you use Twitter? I’d like to follow you if that would be ok. I’m absolutely enjoying your blog and look forward to new updates.

buy unwanted car September 15, 2021 at 10:41 pm

What i do not realize is in fact how you are now not actually a lot more well-preferred than you may be now. You’re so intelligent. You know thus considerably with regards to this subject, made me in my view imagine it from so many numerous angles. Its like men and women don’t seem to be fascinated until it is something to accomplish with Girl gaga! Your own stuffs nice. At all times handle it up!

moncler September 15, 2021 at 9:28 pm

I enjoy you because of your whole efforts on this web site. Kim take interest in carrying out internet research and it’s simple to grasp why. Many of us hear all about the dynamic form you convey both useful and interesting thoughts through your website and as well attract participation from visitors about this theme so my daughter has always been being taught a lot. Enjoy the rest of the year. You have been doing a terrific job.

hermes online September 15, 2021 at 9:27 pm

Thanks so much for giving everyone an extraordinarily special opportunity to check tips from this blog. It’s usually so pleasurable and also packed with fun for me personally and my office acquaintances to visit your site particularly thrice per week to read the fresh guides you have got. And definitely, I’m certainly impressed with all the great advice you serve. Certain 4 ideas in this post are ultimately the most suitable I’ve ever had.

ペライチ決済導入依頼 September 15, 2021 at 12:00 pm

you’ve got a terrific weblog right here! would you wish to make some invite posts on my weblog?

site September 15, 2021 at 3:46 am

Thanks-a-mundo for the article post.Much thanks again. Really Great.

find more here September 14, 2021 at 1:40 pm

Wow, that as what I was seeking for, what a material! existing here at this blog, thanks admin of this website.

see this website September 14, 2021 at 9:01 am

You ave made some good points there. I checked on the web for more info about the issue and found most people will go along with your views on this website.

loa keo hay nhat hien nay September 14, 2021 at 8:35 am

This can be a set of words, not an essay. you will be incompetent

Leave a Comment

Previous post:

Next post: