A new bicep workout that I tried the other day has left my arms so sore and it’s day 2, so I thought I’d share it with you all. The guy who showed it to me doesn’t know the name of this bicep exercise, so I’m going to make one up. For give me, me creativity is lacking at the moment, but I’ll call it the Triangle bicep exercise or maybe the pyramid, I don’t really know.

What I do know is that the name is not nearly as important as the exercise itself. If you have a better name for it, feel free to let me know in a comment, but for now I’m calling it the pyramid bicep exercise.

So what’s the “pyramid” bicep exercise? It’s fairly similar to the “21″ bicep exercise, which you can read about in this post. However it’s a little different.

Just like the “21″ exercise, you’ll need a barbell and weights.

What you need:
Barbell
3 increments of weights (5lbs,10lbs,15lbs) (10lbs,20lbs,30lbs) etc.

What to do:
Pick three weight increments you want to use throughout the exercise. For example, I used 30lbs, 20lbs and 10lbs.
Taking my example, you start off with 15lbs on each side of the barbell totally 30lbs.
Standing with your feet shoulder width apart, wrap your hands around the barbell like you would to do bicep curls.
Start with your arms extend downward and curl the barbell all the way up to your chest, then bring it back down all the way.
You’re going to want to pace yourself, so start with 10 reps or so.
Once you finish your 10 reps, put the barbell down and take off weights to meet your middle weight and do 10 more reps. For example, starting with 30lbs, you’d take off 5lbs from each side to make it 20lbs total.
Once you finish the 10 reps with the middle weight number, you’re going to take off more weight. For example, you’d take 5 pounds off from each side so that 10lbs is left and then do 10 more reps.
Once you finish the 10 reps, put more weight on to meet the middle weight and do 10 reps.
Then put your max weight on and do 10 reps.

When you perform this exercise, you want to rest as little as possible. This entire exercise is to be repeated once more, if your arms haven’t completely given out on you that is.

In short, you do 10 reps of one weight, take off some, do 10 more reps, take of more, do 10 reps, put some more back on, do 10 reps, and then put it all back on and then do 10 reps. Rest, possible the amount of time for a partner to do this exercise and then do it all over again with less reps. Maybe 8 each this round.

Give this one a try if you’d like. Be sure to not over do it! The first time you perform this bicep workout, start small. You don’t want to injure yourself.

Don’t forget about name ideas!