Get Guns Like Pierre Spies
"The only true way to get good results is the long, hard way," says Pierre Spies. Here's where to start...
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Barbell Biceps Curl
Use a light weight requiring about 50% effort. On the downward part of the move, focus on pulling the bar down with your triceps as if you’re performing a push-down. This creates a neuromuscular link between the biceps and triceps that prepares the triceps for action. Do three sets of eight to 12 reps.