Bodybuilders News Rusty Jeffers ifbb pro master Over 50 - new video Road To Chicago Pro #muscles #bodybuilding #gym #makegreatthebodybuildingagain #ifbbpro #workout #culturismoitaliano #bodybuilder #master | Culturismo Italiano

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Kettlebell 🤝 Rope = 🔥 Bicep Workout ⬇️ Lets start with a rope curl pull apart 👉 10 - 12 reps (really hitting peak contraction for more of the short head) 👉 right into hammer curls for 6 - 8 reps (great for brachialis but still working the long and short head) 👉 finishing off by going to failure with drag curls, aim to do as many as you can I laid this out if you were doing all 3 together for a tri-set or you can try each one on its own! I saw this from @kettlebellgains and had to throw my o