Epic Bicep Workout with Korean Bodybuilder D.C. Seo
Our resident Korean buff dude is back this time with a grinding bicep workout for the books. Most guys give arm day over to both biceps and triceps. That’s not how it works with D.C. Seo (서동철) in his Seoul gym. That’s right. This is a full bicep workout to make those arms pop~!
So, roll up your sleeves and get ready for the pump of your life:
D.C. Seo’s Epic Bicep Workout
1. Cable Curls — 4 sets, 15-20 reps
D.C. starts off with cable curls where he says to focus on control and not speed. Being the first lift of the day, make sure you start out slow and easy and not too heavy. Even after the first set, he can feel his arms pounding.
2. Single Arm Curls — 4 sets, 15-20 reps
Time to focus the resistance on one arm at a time. D.C. stresses you focus on the squeeze to make sure you get full use of the pump. Again, slow and steady. Remember, the mind-muscle connection here. Switching to single-arm focus helps your other harm relax between sets.
3. Single Arm Preacher Curls — 4 set, 10-20 reps
Single arm preacher curls will be a bit harder as you don’t have the constant tension of the cable guiding your arm. The preacher curl bench will still provide support but you’ll have to focus more on balance for this exercise. As with the previous curls, make sure to work both arms, pausing to recover between each set.
4. Concentration Curls — 4 sets, 15-20 reps
Now we ditch the preacher curl bench and force ourselves to focus solely on the movement and contraction of the muscle. You can do a few variations of the concentration curl. Try seated for your first two sets. For the second two sets, try standing and lean forward while you make the contraction. This is the ultimate test in muscle concentration and control. No support and Earth’s monumental gravity begging you to drop the weight and give up. But, you’re not, are you? We didn’t think so. Moving on…
5. Barbell Curls –4 sets, 15 reps
D.C. likes to run two variations of this exercise. First, he starts with a wide grip (see picture above) and does his first two sets. This puts more tension directly on the biceps. For the close grip sets, it will put a bit more tension on the forearms as well, giving you a more well-rounded proportion of muscles and strength. Maybe even get a vein to show too. Awesome!
6. Hammer Curls — 4 sets, 15 reps
D.C.’s final exercise for this epic bicep workout is doing hammer curls. This is a great way to burn out any remaining strength and say goodbye to soreless mornings for the next month. You’ll be wishing you never had biceps. You’ll be using your legs for the next two weeks, wondering, just wondering when your sore arms will settle and you’ll return to being the regular buff dude you usually are.
Did you make it all the way through this grueling workout? Comment below and let us know how your pump was!
~~Get Fit Korea