Cannon ball biceps

One great way to really lay the smack down to your arms, or any muscle for that matter. Would be to use a technique called Pre-exhaustion. This is where you perform a large compound movement that uses multiple muscle groups, and following that exercise with an isolation exercise (that focuses on one specific muscle group).

The isolation exercise typically being a secondary muscle group that is activated in the first exercise. Hence the name pre-exhaustion, meaning to fatigue the muscle before isolating it.

This is useful in lagging body parts that you may want to “bring up”.


  •       Lower body:

Squats (Quads/Glutes/Hamstring) : Leg Extension (Quads)

Deadlifts (Hamstring/Butt) : Hamstring curls (Hamstring)

Lunges (Quad/Butt) : Floor bridge (Butt)

  •      Upper Body: 

Bench press (Chest/Triceps/Shoulders) : Tricep extension (Triceps)

Bent-over row (Back/Biceps) : Bicep curls (Bicep)


Anyways enough with the technical jargon. Todays workout is going to utilize the previous method.

Circuit :

  • Body weight pull up

As many reps as possible.

  • Supinated bicep curls

20-25 repetitions

  • Cable row

15-20 repetitions

  • Hammer bicep curls

20-25 repetitions

  • High-low lat pull down

12-15 repetitions

cross-over bicep curls (curl right arm to left pec and alternate).

20-25 repetitions


About stachtraining is designed and updated by NASM certified personal trainer Chuck Stach. The goal of the website is to provide daily health & fitness info, links, workouts, tips and more. Follow us to become a Fitness Junky and receive free updates to your e-mail.
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1 Response to Cannon ball biceps

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