Biceps : Advanced Routine Mike Matarazzo

BICEPS  ADVANCED ROUTINE: MIKE MATARAZZO YOU CAN COUNT ON IFBB PRO Mike Matarazzo to give it to you straight. Battling in the pro ranks since 1991, he knows what it takes to build better biceps, starting with the routine here. >> Throughout the workout, keep your mind on the task at hand. “Focus on making the muscles as big and strong as possible,” Mike says. “Tune out your surroundings and concentrate solely on the deep contraction of the muscle as you rep.”   #4 EXERCISE SETS REPS Seated Alternate DB Curl 4 10-12 One-Arm DB Preacher Curl 4 10-12 Standing EZ-Bar Curl 4 10-12 One-Arm Cable Curl 4 to failure SEATED ALTERNATE DUMBBELL CURL START: Sit at the edge of a flat bench with your arms fully extended and a dumbbell in each hand. MOVE: Slowly curl one arm up while supinating your wrist. After you lift the weight as high as possible and reach full contraction of the biceps, lower the weight back down, maintaining tension within the muscle all the way. Do the same with the opposite arm, alternating arms for reps. “Your elbows should remain stationary throughout the exercise, eliminating any unwanted help from the shoulders,” Mike recommends. _ ONE-ARM DUMBBELL PREACHER CURL START: Grasp a dumbbell in one hand and place the back of your upper arm flush against the angled side of the preacher-bench pad. Brace yourself with the opposite arm for stability. MOVE: Lift the weight toward you, keeping your elbow in contact with the pad the entire way. Don’t go fast; if you don’t feel tension building in your biceps, you’re swinging the weight instead of using the muscle to do the work. Once you reach the top — stop just short of your forearm going perpendicular to the floor to maintain tension — lower the weight until your elbow is just short of full extension. Complete one set with that arm and switch to the other. STANDING EZ-BAR CURL START: Stand with your feet shoulder-width apart and your knees slightly bent, and grasp an EZ-bar with a hip-width grip. MOVE: Initiate the movement with both arms fully extended and your elbows tight against your body. As you lift the weight, focus on keeping your elbows near your sides, resisting the urge to flare them out or shift them too far forward or back. After a two-second squeeze at the top, slowly lower the bar to the start position, straightening your arms completely at the bottom. ‘‘Don’t try to impress people by lifting huge amounts of weight,” Mike says. “Pick a weight you can handle and control it.” ONE-ARM CABLE CURL START: Stand facing a cable stack and hold a low pulley handle in one hand. Turn your wrist out by shifting your body slightly sideways. Your working arm should still face the weight stack so the movement occurs in a vertical plane, not across your body. MOVE: Slowly curl the handle up, concentrating solely on your biceps; hold the contraction at the top. For balance and stability, keep a slight bend in your knees and lean in toward the weight stack. “Turning your wrist out at the top will place the emphasis squarely on the biceps, increasing the peak contraction,” Mike says.   Source: One of the magazines of MUSCLE & FITNESS     BICEPS  RELATED LINKS         Biceps : Beginner Programme STANDING BARBELL CURL, EZ-BAR PREACHER CURL, ALTERNATE INCLINE DUMBBELL CURL, REVERSE WRIST CURL AND WRIST CURL. http://bodyroutines.blogspot.com/2011/01/biceps-beginner-programme.html       Biceps : 15-Minute Routine TWO-ARM HIGH-CABLE CURL, STANDING CABLE CURL WITH ROPE, REVERSE EZ-BAR CURL. http://bodyroutines.blogspot.com/2011/01/biceps-15-minute-routine.html       Biceps : At-Home Training 3-GRIP BARBELL CURL, SEATED BARBELL CURL, DUAL DUMBBELL HAMMER CURL, MULTI-ANGLE INCLINE DUMBBELL CURL. http://bodyroutines.blogspot.com/2011/01/biceps-at-home-training.html       Biceps : Advanced Routine Mike Matarazzo SEATED ALTERNATE DUMBBELL CURL, ONE-ARM DUMBBELL PREACHER CURL, STANDING EZ-BAR CURL, ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-mike-matarazzo.html       Biceps : Advanced Routine Chris Cormier DUMBBELL CONCENTRATION CURL, STANDING ALTERNATE DUMBBELL CURL, MACHINE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-chris-cormier.html       Biceps : Advanced Routine Aaron Maddron TO-THE-FRONT HAMMER CURL, STANDING CONCENTRATION CURL, STANDING ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-aaron-maddron.html       Biceps : 7-Specialised Routines MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE. http://bodyroutines.blogspot.com/2011/01/biceps-7-specialised-routines.html