---Joe Weider's Bodybuilding Training System Tape 3 - Back -u0026 Biceps
Category
🥇
SportsTranscript
00:00In this tape, my champions will show you 20 of the best exercises to develop your back
00:08and your biceps.
00:09These exercises are programmed to develop your upper back, your lower back, your lats
00:14to give you a muscular V-shaped back and also define your arms, making them bigger, more
00:21defined, with a higher peak, a back and arms that you will truly be proud of.
00:26The
00:40primary muscles of the middle and upper back are the latissimus dorsi and the rhomboids.
00:47These muscles have two basic functions.
00:49They pull the entire shoulder girdle back and to a lesser extent, pull it down.
00:55Pull-back exercises pull the entire shoulder girdle to the rear in opposition to the pectoral
01:00muscles, which attach the shoulders to the front.
01:04Pull-back exercises are all rowing movements.
01:06The shoulders start from a position in which they're shrugged fully forward.
01:10The pectoral muscles are squeezed and the back muscles are stretched.
01:14Now pull backwards against the resistance until the shoulders are as far to the rear
01:19as possible.
01:20The shoulder blades are almost touching.
01:22The primary muscles of the upper back are the latissimus dorsi, which extends, abducts
01:27and rotates the arm medially, draws the shoulder downward and backward, and the rhomboidus
01:32major and minor, which draw the scapula medially toward the vertebral column.
01:37Pull-down exercises such as chins or cable pull-downs involve a more limited motion.
01:43At the start of the movement, the shoulder girdle is lifted upwards as if you're trying
01:47to touch your shoulders to your ears.
01:51Then pull down against resistance as far as you can in a reverse shrug motion, fully contracting
01:56your back muscles.
02:03Pull-back exercises account for about two-thirds of back development.
02:07Pull-down movements contribute about one-third.
02:09The weak link in back training is the biceps.
02:13The back is a large muscle, whereas the biceps are small.
02:17The amount of weight needed to build the back, the biceps cannot handle, so the key
02:22is to keep the arms out of the movement.
02:25You want to use the arms as hooks instead of using them to curl the weight.
02:30When rowing is done this way, the arms are only used to connect the weight to the body.
02:35They don't assist in actually lifting the weight.
02:39For the same reason, when you do a chin or a pull-down movement, you have to concentrate
02:45on doing most of the work with the lats, with the shoulders being pulled downward and
02:50the arms not bending much, but serving merely as hooks to connect you to the bar overhead.
02:57Another problem to avoid is too much involvement of the lower back.
03:02When you row or pull down, you should avoid cheating by pulling with the lower back and
03:08swaying to the rear, or else the primary muscles you're targeting in the exercises don't get
03:14enough work.
03:17The basic movement in the lower back training is simple.
03:20You start from a bend-over position and then you stand erect.
03:23You bend over to pick something up, then you stand up straight again.
03:27This lifting and straightening of the torso involves direct action of the spinal erectors.
03:32Since the normal function of the spinal erectors is to stabilize rather than work through a
03:37full range of motion, they are the slowest muscles in the body to recuperate fully from
03:41exercise.
03:43Therefore, they only need to be worked once a week.
03:47You can avoid overtraining the lower back by alternating light and heavy workouts.
03:53Incidentally, you'll find that the use of the lower back muscles occurs to some degree
03:59in a variety of other different movements.
04:12Bend-over rows are one of the best but most demanding mass builders for the back.
04:25You need to grasp the bar with a wide enough grip to make the lats do most of the work
04:30rather than the biceps, and be sure to drive the bar upwards to the lower abs, not to the
04:35chest.
04:36Otherwise, you have the same problem of involving too much biceps effort.
04:41Most bodybuilders do bend-over rows with fairly heavy weight to build maximum mass,
04:46which makes it difficult to do the exercise without at least some cheating.
04:50This is acceptable if you're careful not to straighten up too much during the exercise
04:56and concentrate on squeezing the shoulders back as far as possible at the top of the
05:00movement.
05:01However, when you do bend-over rows with somewhat lighter weights, it is possible to do this
05:07exercise a lot more strictly.
05:09But in either case, the essential things to remember are to lift and squeeze with the
05:13back, bringing the shoulders as far as possible to the rear, and try to keep any cheating
05:18involving the legs or lifting up with the lower back to a minimum.
05:32T-bar rows are a stricter form of bend-over rowing.
05:39Like this exercise, cheating is not recommended at all.
05:44Bend your knees, get yourself in as stable and grounded a position as possible, then
05:49pull the weight up toward your chest, shrugging your shoulders back as far as possible to
05:54squeeze the back muscles together.
05:57Then let the shoulders come forward again and feel the big muscles of the back extend
06:02and stretch to the maximum.
06:11Concentrate on keeping the weight under full control throughout the entire range of motion
06:16in this exercise.
06:21Again, concentration is the key.
06:27Practice T-bar rowing to carve and sculpt the maximum detail possible into the muscles
06:32of the upper middle back.
06:38The T-bar for me is the bread and butter.
06:42When you think of thickness, back thickness, you think of what exercise allows you to move
06:46the maximum amount of weight and the most comfortable way to move it.
06:50The T-bar is a close grip movement, you bring in the weight, the upper back, middle muscles
06:55are contracting maximally, there's no long stretch of the lat involved here, simply because
07:01you're concentrating on the upper middle.
07:03That's the area of the back where a lot of activity can be developed in today's bodybuilders,
07:09which will give you that resemblance of Albert Beckles, for example, with that type of detail.
07:13You don't get that detail by doing one-arm rows.
07:16A lot of young guys and professionals today are sticking to the same regime.
07:22I like to now think that there's a little step to go beyond that, and you have to bring
07:27those secondary muscles into play.
07:29T-bar gives you mass and thickness, and that's what that section of my back training will
07:33always consist of.
07:37Using one-arm rows, you can isolate each side of the upper back and turn.
07:41However, this exercise can be more difficult to do than it seems.
07:46For one thing, be sure to bring the dumbbell back toward your hip rather than up toward
07:51your chest and shoulder, which turns the movement into more of a curl than a back exercise.
08:01And when you lift, concentrate on the feeling of squeezing your back muscles together, both
08:06sides, not just the side with which you're lifting.
08:10Otherwise, you'll tend to rotate your body as you lift rather than making the big back
08:14muscles do the work by themselves.
08:18For maximum stability, try leaning with your free arm on a bench, weight rack, or some
08:23other support to keep your body steady and fully grounded throughout the movement.
08:48Chins are probably the most traditional of all pull-down type back exercises.
08:53However, they can be very difficult because you are dealing with your entire body weight
08:58in this exercise, and women in particular have trouble starting out working against
09:03this much resistance.
09:05If chins are too tough for you at the beginning, try building up your strength with cable pull-downs
09:10or have a workout partner hold onto your ankles to provide the lift you need to do your set
09:15of chins.
09:24If you have difficulty holding onto the bar during chins, wrist straps can be used to
09:29help strengthen and secure your grip.
09:38Chins can be done behind the neck, which is a very strict and demanding form of the exercise,
09:44or to the front, which is slightly easier since some of the pull-back function of the
09:48back mixes in to help in the pull-down effort.
10:10Ideally, you should try to include both behind the neck and front chins in your various workouts
10:16for maximum back development.
10:35The most impressive thing to me is when a bodybuilder is standing on stage in the relaxed
10:39pose and they have the V taper from the lats down to a small waist and then their small
10:45hips and then they come out with the balloon thighs.
10:47So for me, when I train my back, I always envision what I want to look like on stage
10:51and I really want to have that small waist and to get that, I've got to have the illusion
10:55of a big, wide back.
10:56So I concentrate a lot on doing wide-grip chins.
11:25Cable rows are an intense exercise for the upper middle back.
11:29As you lower the weight, you should concentrate on feeling the shoulders being pulled as far
11:35forward as possible, rounding the back, stretching the lats and squeezing the pectoral muscles
11:41together.
11:43As you pull the handles back, focus on bringing the shoulders as far back as possible, squeezing
11:49the shoulder blades together and sticking out your chest.
11:53At the top of the movement, it's as if you're coming to attention.
11:56Chest out, shoulders back.
12:04One mistake to watch out for doing cable rows is involving too much lower back.
12:10As you stretch forward, do so from the upper back with the shoulders coming forward and
12:14lats stretching.
12:16Don't bend forward from the waist any more than is necessary, otherwise you end up working
12:21the spinal erectors of the lower back, which takes away the intensity from the upper back
12:26muscles you're trying to target.
12:35As with all rowing exercises, think in terms of using the back to pull the shoulders to
12:40the rear and try to limit how much work the arms are doing.
12:44Biceps will be involved any time you curl your arms, but think of the arms merely as
12:49hooks that help connect the back to the resistance of the weight stack, rather than as muscles
12:54primarily involved in the exercise.
13:00Remember, strictness and range of motion are the keys to cable rows.
13:09Use a weight that's light enough to allow your shoulders to go all the way forward and
13:14all the way back.
13:16Otherwise, you won't be able to involve the smaller muscles of the upper back and you'll
13:20end up with mass, but not enough detail.
13:27Your seated cable rows, for example, are a repetitious movement of the T-bar.
13:32I think if you notice the direction of the weight, how it's being pulled through the
13:36chest at each level, one you're simply seated, the other one you're bent over, same movement.
13:41You know, it's the exact same movement.
13:43You become smarter and clever, I think, by utilizing the row, seated row, to do more
13:48of the contracting movements and not trying to move the whole rack by seated.
13:53Do the T-bar, let that be the mass builder, and work that same area, but you have much
13:57more control and that inertia and gravity is on your side.
14:07You'll find a variety of different types of rowing machines in most good gyms.
14:12Both of these machines give you support against which to lean your chest, which helps you
14:16to stabilize your torso and work the back that much more strictly.
14:21Rowing with machines is generally not recommended for building mass and strength, but machines
14:26do allow you to work through a long range of motion and to bring out all the detail
14:31and muscularity of the upper back.
14:34The keys to machine rowing are strict technique, full range of motion, lighter weights, and
14:40relatively high reps.
14:42And as with all rows, concentrate on pulling back with the shoulders, not the arms.
14:50Pull-downs are a variation of chins, which allow you to work with different levels of
14:54resistance, less than your body weight or, when necessary, more than your body weight.
15:00The strictest kind of pull-down movement is the behind-the-neck pull-down.
15:04In this exercise, the feeling you want to concentrate on is that of the entire shoulder
15:09girdle being lifted upward, then shrugging back down as the bar is brought down to the
15:14back of the neck.
15:15This feeling of the shoulder girdle, which includes the shoulders, trapezius muscles,
15:20and shoulder blades, the whole thing, lifting upward as far as possible, then crunching
15:25down as far as possible, is what you need to concentrate on to get the maximum benefit
15:30from the behind-the-neck pull-downs.
15:32Again, try to keep the arms out of the exercise as much as you can.
15:37Remember, although the biceps will contract during this movement, it is not designed to
15:42be a biceps exercise.
15:44Again, think of the arms merely as hooks that attach the back muscles to the bar.
15:49Stretch the lats on the way up, and then squeeze and crunch them on the way down, with the
15:54effort focused on the back muscles, not the arms.
15:58Wide-grip pull-downs to the front are another variation of the pull-down movement, which
16:03bodybuilders use primarily to build maximum width in the latissimus muscles.
16:08In this variation, the bar is brought down to the top of the chest rather than behind
16:12the neck.
16:13However, don't lean too far back as you bring the bar down, otherwise you involve too much
16:18lower back effort.
16:21Holding the bar with a close grip, the pull-down movement tends to focus the effort on the
16:25inner muscles of the upper back.
16:27With this variation, it's really easy to make the mistake of using too much arm effort and
16:32turning the exercise into some kind of biceps curl.
16:36Instead, concentrate on making the back do the work.
16:39Feel it stretch, then contract, and use the arms simply as hooks to connect your back
16:44to the resistance of the weight.
16:46And, at the bottom of the movement, try to achieve a maximum peak contraction of the
16:51muscles in the center of the upper back.
16:54Contract them as intensely as possible at the bottom of the movement before releasing
16:58and letting the bar draw the shoulder girdle upward again.
17:01When I'm using the wide grip pull-down, for example, my whole concentration is for width,
17:07you know, training width.
17:09Therefore, the execution is very important.
17:11My execution is making sure that my back is arched, the weight is going horizontal, up
17:16and down, not vertical, because I find too many people training that movement are leaning
17:21way back.
17:22You know, they may as well be doing seated rowing, trying to get the same result.
17:27For me, doing the lat pull-down is an isolation movement, contracting the movement at the
17:33top, squeezing it down, halfway down, contracting even more, holding it and releasing it slowly,
17:39controlling the weight back up, getting more from the negative just as much as the positive
17:44on the push-pull of the execution.
17:46So when I do the lat pull-down, it's all about the width, you know, it's not about the weight,
17:52because I don't see you getting weight adding to your width.
17:55You have to control the width movement.
18:26Performing hyperextensions on a hyperextension bench, the key to success is slow, deliberate
18:33movements done under full control.
18:43The spinal erectors of the lower back are stabilizer muscles.
18:47They aren't designed for speed or power.
18:50So lower your upper body under full control, pause at the bottom, then come deliberately
18:57up to a position just above parallel and hold this position for a moment before doing your
19:03next rep.
19:20Good mornings get their name from the bowing motion you use to work the lower back muscles.
19:47As with hyperextensions, you want to do this movement very deliberately and strictly and
19:52under full control at all times.
20:02Bend forward from the waist with a bar held across your shoulders.
20:06Come down until your upper body is about parallel to the floor.
20:11If you keep your knees bent slightly during the movement, you'll take some of the excess
20:15stress off the lower back.
20:35Also, this is not a mass and power exercise.
20:39You use deadlifts to build maximum strength in the lower back area, as you'll see in tape
20:44number seven.
20:52So stick to light to medium weight and very strict technique to get the most out of good
20:57mornings.
21:06Back routine number one.
21:09Bend over rows.
21:15Four sets of ten reps.
21:24Behind the neck, chin.
21:29Four sets of ten reps.
21:38Cable rows.
21:43Four sets of ten reps.
21:51Behind the neck or wide grip pulldowns.
21:57Four sets of ten reps.
22:05Hyperextensions.
22:09Three sets of 12 to 15 reps.
22:16Don't monitor your progress based on the people you're around or the pictures you see in the
22:20magazines.
22:21Monitor your progress based on your commitment to your diet, your commitment to your working
22:26out, your intensity levels and what you see in the mirror.
22:29On one day, I may not do any T-bar.
22:31Everything will be cable.
22:33We'll do about six different movements, some of which I've invented, I think.
22:37You know, long as it gets the job done.
22:40I'm very smart to a point I don't want to use movements that are going to cause injury
22:44just for the sake of using extra weight.
22:46So cable work could be used extensively, but the weight will also be compatible to the
22:51movement.
22:55Back routine number two.
23:00T-bar rows.
23:04Four sets of ten reps.
23:08Front chins.
23:14Four sets of ten reps.
23:22One-arm dumbbell rows.
23:27Four sets of ten reps.
23:32One-arm dumbbell rows.
23:38Close grip pulldowns.
23:43Four sets of ten to twelve reps.
23:52Good morning.
23:57Four sets of twelve to fifteen reps.
24:01You take the back, for instance.
24:03I mean, the guys with the best backs in my day were guys like Eiffelman, Jack Dillinger,
24:09and all these guys were very...
24:11All past Mr. Americas.
24:12All past Mr. Americas.
24:13All guys who were big into movements like bent-over rowing, barbell bent-over rowing,
24:17all had phenomenal backs.
24:19But were they going heavy?
24:21Ida and I were using 400 pounds 40 years ago.
24:23Exactly.
24:24And rowing, yeah.
24:25That's incredible.
24:26And how many repetitions?
24:27Eight.
24:28Sixes and eights.
24:29And I think this is one of the things that molded the backs of that particular period.
24:32You know, if you look at the backs of that particular period,
24:34there were some great backs.
24:35Jack Dillinger's back, way back in 48, 49, was comparable to a lot of guys today.
24:40Right.
24:41You know, Marvin Ida.
24:42Lots of muscle.
24:43Rounded.
24:44And I think that has to be done, but by the same rule.
24:46Not just that.
24:47Not purely and simply that.
24:48But shape work with one-arm dumbbell work.
24:50Sure.
24:51Overhead.
24:52So you work in scapular isolations.
24:53Getting length of latissimus.
24:54Not only getting depth of latissimus.
24:56You really got to train your back.
24:57And you got to take more importance on form.
25:01And not so much importance on weight.
25:03You don't have to become a bodybuilder in order to have a strong back and have a good posture.
25:07But you have to at least train it.
25:09Control the weight.
25:10Don't let it control you.
25:11And the squeeze in the repetitions.
25:13Control it.
25:14That brings in the detail.
25:15That brings in that growth.
25:16Gets you past the sticking point.
25:19The biceps are a two-headed structure that originate at the shoulder
25:23and insert into the forearm below the elbow.
25:26Now, the basic exercise for the bicep is a curl,
25:30which is a one-jointed isolation movement that goes from the elbow.
25:34The basic function of the bicep is to support the shoulder.
25:38And the bicep is to support the forearm.
25:40And the bicep is to support the forearm.
25:42And the bicep is to support the forearm.
25:45The basic function of the bicep, though, is to curl the forearm up to the shoulder.
25:50And that's going to oppose the strength of the tricep.
25:54Although they also help to lift the whole arm and also supinate the forearm.
26:00This type of curl hits the muscles slightly different.
26:04But they all involve pulling the forearm up to the shoulder.
26:07The biceps brachii is a two-headed muscle placed on the anterior aspect of the upper arm.
26:14It flexes the arm, flexes the forearm, and supinates the hand.
26:18The long head draws the humerus, the upper arm bone, upward, strengthening the shoulder joint.
26:24In biceps training, the emphasis is on control and isolation.
26:29Heavy weights aren't needed.
26:31Your back training gives you plenty of that.
26:33For example, heavy rowing, a two-joint movement, also puts a lot of demand on the biceps.
26:38You're better off concentrating on isolating the biceps to minimize the involvement of other muscles.
26:44Avoid the heavy cheat type of movements.
26:47You'll find that some exercises are tougher than others to isolate the biceps.
26:51Standing barbell curls, for instance, must involve the front delts, traps, and lower back.
26:57Just keep concentrating on your biceps isolation as much as you can.
27:02It's easier with such exercises as the preacher curl.
27:05It's ideal for biceps isolation, as are many kinds of cable and machine curls.
27:11Bodybuilders tend to drastically overtrain their arms.
27:15Both biceps and triceps are such small muscles, and as we said, they are subject to a lot of stress when you train your back, your chest, and your shoulders.
27:24So you don't need to do endless sets and reps during your arm workouts.
27:28I mean, 12 sets each for biceps and triceps is plenty.
27:31And I know a lot of bodybuilders who prefer doing less.
27:35This is a good place to talk about supination.
27:46Any bodybuilder will tell you that to fully peak the biceps when you hit a pose, you need to twist the wrist or supinate it as far as possible.
27:56This applies to training as well.
27:58As you are lifting the weight during a dumbbell curl, twist the wrist slightly, turn your thumb outward as you do the curl.
28:28Barbell curls are the closest thing to a mass builder you'll find in biceps training.
28:46However, since this is still a one-joint isolation exercise, you don't want to pile on too much poundage.
28:52Working too heavy means you have to cheat too much, and you end up building your traps and lower back rather than isolating your biceps.
29:23To do barbell curls effectively, keep your upper body steady throughout the movement and the weight under full control.
29:30Feel a steady, continuous tension as you raise and lower the weight.
29:34When you curl the weight to the top, feel the biceps fully contract.
29:38And at the bottom, let your biceps muscles fully stretch and extend.
29:44As with any isolation movement, the key to success is control and concentration.
29:49Think about what the muscles are doing and how they feel rather than what's happening to the weight.
30:04The biomechanics for the curl, for instance.
30:06You want to make sure that you have a good balance between the weight and the muscles.
30:10The biomechanics for the curl, for instance.
30:12You want to always go through the full range of motion.
30:15Some athletes have a tendency to do these short, jerky kind of ranges.
30:19Well, there aren't many things that you do in just this motion.
30:22You want to build strength throughout that range of motion and be in control of the resistance throughout the range of motion.
30:28You don't want to throw the weight up because, again, what goes up must come down.
30:32And then you deal with inertial forces of gravity, acceleration, as well as the weight itself.
30:38You want to control that weight.
30:46Alternate dumbbell curls allow you to isolate and work each biceps muscle individually.
30:59As you curl with one arm and then with the other, concentrate on supinating your wrists as you lift.
31:06That is, turning your hand so that the thumb goes outward and downward.
31:10This gives you a total peak contraction of the biceps at the top of the movement.
31:18You can do dumbbell curls by alternating first one arm and then the other, which is a very strict form of the movement.
31:25Or you can curl both arms simultaneously.
31:29For additional strictness, try doing dumbbell curls sitting on an inclined bench.
31:38However, no matter what variation you choose, remember to concentrate on controlling the weight at all times,
31:45performing a smooth, continuous movement, and keeping the mind in the muscle.
31:50Think about what the biceps are doing rather than the weight.
31:59Dumbbell curls, especially when you supinate the wrist during the exercise,
32:03are designed to give you the maximum peak possible in the biceps.
32:07Hammer curls, on the other hand, because you pronate your wrist about 90 degrees when you do the movement,
32:13tend to focus the effort on the outer head of the biceps on the outside of the arm.
32:21You can feel this happening when you do the lift.
32:24You can feel this happening when you do the lift.
32:26In fact, with hammer curls and all other exercises,
32:29you should make an effort to feel exactly how different grips and different variations
32:33change the way your muscles feel during the movement.
32:36This awareness of what the muscles are doing, the ability to keep your mind totally in the muscle,
32:42is one of the keys to developing maximum intensity in bodybuilding training.
32:46Some athletes are so interested in the size and definition of their bicep,
32:50they'll do many, many, many sets of curls over and over and over again.
32:53And sometimes the bicep can start to spasm because this person has done so many sets for just one body part.
32:59So it's important to not only go through the full range of motion while you're training that body part,
33:04but at the termination of your curl or bicep motions,
33:07to go through a range of motion with an easy stretch.
33:21Concentration curls, as the name implies,
33:24involve the most concentration and isolation of the biceps exercises.
33:37The idea is to curl the weight up towards your chest,
33:40using only the biceps with no help from any other muscles.
33:50The idea is to curl the weight up towards your chest,
33:53using only the biceps with no help from any other muscles.
34:20Some bodybuilders like doing concentration curls with their arms hanging free.
34:24Some bodybuilders like doing concentration curls with their arms hanging free.
34:34But many others prefer grounding themselves more fully
34:37by leaning their elbow against the inside of the thigh,
34:40making it even easier to totally isolate the biceps muscles.
34:50Breacher curls
35:11Breacher curls are another good isolation exercise for the biceps.
35:21By keeping the elbows firmly in place on the bench,
35:25you can ensure that only the biceps are doing the work in the movement.
35:40However, anytime you lock the elbows in place like this,
35:44you're putting more stress on them.
35:46So use breacher curls as a detail peaking exercise
35:49and be sure not to use so much weight that you risk putting too much stress on the elbow joint.
36:08When you do breacher curls, you can use a barbell,
36:12an easy curl bar,
36:15or you can further isolate each biceps muscle
36:18by doing preacher dumbbell curls,
36:21one arm at a time.
36:45Breacher curls
37:16Breacher curls
37:29You'll find a variety of different curl machines in most well-equipped gyms.
37:34These machines allow you to do curls against smooth, continuous resistance
37:38and frequently feature some kind of cam-created variable resistance.
37:46As with other machines like these,
37:49they are best used for higher rep, lower resistance, finishing offsets.
38:00With machine curls, you shouldn't expect to build a great deal of mass and strength.
38:04So instead, go for full range of motion,
38:07very strict, detail and quality movements.
38:15Curls
38:32Cables allow you to do a great variety of different kinds of curl movements.
38:38You can perform one-arm cable curls, as demonstrated here.
38:48Or you can use a bar instead of a handle
38:51and do the cable equivalent of standing barbell curls.
38:58By combining a preacher bench with different kinds of handles,
39:02you can do various kinds of preacher curls and one-arm preacher curls.
39:08Biceps
39:12Remember in all cases that a curl is a curl is a curl.
39:16No matter what kind of equipment you're using, free weights, cables, machines,
39:20it's what you do with the muscle that counts.
39:23Feel the biceps extend to full extension,
39:26then contract smoothly under control to achieve a total peak contraction.
39:32One thing to remember when you're training biceps is
39:34they get a large volume of work when you're training other compound movements like back
39:38and it's getting a tremendous amount of work.
39:40That's why it's so important to isolate the bicep and not cheat
39:44and not end up using your traps and shoulders and pecs
39:47when you're training your biceps by themselves.
39:50You have to learn to isolate and concentrate on the muscle group you're training.
39:58Biceps routine number one.
40:02Standing barbell curls.
40:08Four sets of ten reps.
40:16Seated dumbbell curls.
40:21Four sets of ten reps.
40:25Concentration curls.
40:30Four sets of ten to twelve reps.
40:39Biceps routine number two.
40:45Easy bar curls.
40:48Easy bar curls.