Building Biceps With Joe Donnelly – This Is Not For The Faint Hearted

Maxim Staff February 1, 2016 Fitness Comments Off on Building Biceps With Joe Donnelly – This Is Not For The Faint Hearted 714 Views

If your biceps aren’t being trained the way this man does, have a seat:

Joe Donnelly is a former college and professional football player turned fitness model. Follow him on his website or .

1) Concentration curl warmup 4×15 each arm

2) EZ bar curls 4×8 last set dropset burnout 20 reps

3) Seated hammer curls 4×6, superset alternating dumbbell curls 4×10

4) Hammer strength preacher curl machine curls dropset

a. 8 reps, dropset of 15 (4 rounds)

5) Reverse curls 4×10 thumb over grip, superset rope curls 4×15

6) Standing double front bicep cable curl 4×15, after last set do a cable 21’s

7) Strait bar curls 7×12 (45 seconds between sets

8) Heavy tricep pushdown dropsets 6-8 reps, dropset 15 reps (4 rounds0

9) Rope pushdowns 4×12, superset rope overhead extensions 4×10

10) Close grip press on smith machine 4×12 with a dropset of 8 reps on each set

11) Single armed rope kickbacks 4×15 each arm

12) Overhead dumbbell press 7×15

The World's Number One Men's Magazine