Wide grip barbell curls for bigger biceps

All set and done,Biceps is the muscle of choice for all new comers in the gym.. in fact obsession for many... Here is a video demonstrating a very basic biceps exercise.. the bread and butter of biceps mass - Wide grip barbell curls....

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Lateral raises - up and down the rack

Wide shoulders define a bodybuilder... what better exercise can we think of for wide shoulders other than the good old lateral raises...
did heavy machine presses followed by machine rear lateral flys and then stepped into the dumbbell lateral raises.. Did three warm up sets there and jumped into the run down.
10 kg for 5
12.5 kg for 5
15 kg for 5
17.5 kg for 5
20 kg for 5
17.5 kg for 8
15 kg for 8
12.5 kg for 8
10 kg for 7
if you notice closely, i made sure that i paused on top of each rep to give complete contraction of the medial head of the deltoids...


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