Ultimate Biceps Workout - INSANE NEW EXERCISES!

it’s cool young Reese [Music] it’s cool young [Music] Reese hey guys Jeff Cavalier athle X look traditional curls great way to build biceps get them ready but we’re talking about getting biceps ready for the summer and while traditional stuff is good what happens is relying on tradition over and over and over again becomes a habit and habit is the quickest way to put a dead halt to your progress in the gym so as you guys know here at affan X having worked with athletes in Pro Sports I can tell you they do not do things the same everything is always changing the game that they play conditions are always changing the training has to reflect that that and I can tell you guys it’s the fastest way to build muscles so let me show you what we got here for you now we got what I like to call the ultimate ABS oh the ultimate biceps workout and I got abs on my mind because we basically have the ABS the ABS are going to be part of this workout so you’re thinking why are you working abs when the focus is biceps because when you can work your abs in conjunction with your any muscle group really you’re tying everything together in a more effective way your body prefers to work with the AB as a sort of center of control if you ignore that component you’re limiting your ability to develop muscle and build muscle so that’s a key thing next thing you’re going to see I can eliminate momentum I’ll talk about as I get going with zero Mo curls knee up bicep chins overhead drop curls plank alate contraction curls in a circuit three or four times through let’s get right to it what I’m talking about with the zero curl is uh the uh I put it around my body a band okay and then I can walk out with a straight bar or I can walk out with dumbbells but I’m going to get out here walk through I could put it a little higher it may not stay on me but I’ll put it up here if I can here we go walk it through now as I’m out here this band wants to pull me back the only way I can hold it is if I hold my abs tight so now we’re talking about zero Mo I have to just be able to pull these dumbbells straight up and straight down using Straight bicep work there’s no way that I can swing back I’m going to lose my balance so again from here now I’ve taken let’s say an exercise that was generating 80% work and 20% momentum now I’ve got 100% work being done by the biceps so you start training that way and I’m telling you you’re going to be able to see muscle growth at a quicker rate so we go through about 10 or 12 use a weight that’s going to make you fail on that that rope range if you want to build muscle in that 10 or 12 range we come over here knee up bicep chins one of the greatest exercises you can do for your bicep is to use your own weight and to get up into this 90° position where you can really work on sort of the peak contraction area of the bicep but if you want work the ABS too we get into the chin up position but we lift from here come straight up again I’ve used this tip with you guys before bend your wrist back this way to take the forearms out of the move okay by bending them back I’m taking the forearm out of the move and I’m going to use this a hook grip so just hooking on top forearms bent back knees up straight up to about 90 go down slow up down slow this one to failure okay always down slow obey the negative on these next one overhead drop curls you also see I don’t I don’t rest a lot in between my sets you want to keep the momentum going A variation on the first exercise we’re going to take a dumbbell in one hand pull again one hand in a band up here up top hold it so now we’re already engaging sort of the core AC in a cross Direction now from here up towards my right shoulder keep it up hold one arm down again if I were to let go I swing back going to drop straight down up curl this is slightly different though because by dropping down and coming up my top part of the curl is at about that 90° position here not when we were straight up because that removes all the weight here because gravity is basically running straight through my arm so slightly different all the way up top straight down up curl okay so we work through uh both arms obviously one set here one set here last one plank alternate contraction curls let’s take a piece of tubing guys you know $7 somewhere you can get you can grab it put one on each hand walk yourself out okay feet outside the bands you come down and come down forarm and forarm so now we’re in a plank modified plank position here let one arm drop back curl other arm drop back and curl can walk ourselves out as we do it lot of ABS kicking in and you can see guys again you can see how much work is being done by my arms in this position it’s not easy so anyone that thinks that these are like isolation exercises or not challenging believe me they’re challenging so guys I’ve been telling you all along if you want to look like a pro aete if you want to get that body that we associate with pro aletes strong ripped muscular you got to start training like one and you can now with athlex head over to aex. com get the 90day training system throw out all the old training that you’re used to not that it’s not good it’s just not working for you anymore your body craves change I’m delivering it here with athlex head over aex. com right now grab the program join your team athle join the thousands of others who vied a next to change their by guys I’m looking forward to Summer’s not stopping for anybody it’s coming soon you better have your arms ready for those short sleeve shorts I’ll see you guys here next week [Music] it’s cool young r