Hi, I'm Jay McLeod. I have an extreme bicep workout routine for you, o.k. This is going to help you make greater gains and really breakdown the muscle fibers in your biceps. O.k., so the first exercise I'm going to show you, is the barbell preacher curl, o.k. From here I'm going to reach over in an under hand position and I'm going to grab the barbell, o.k. I'm making sure to keep my back flat when I lift this weight up. So, with my hands, with my hands closer than shoulder width apart, o.k., underhand grip. My triceps pressed against the pad, I'm going to fully extend my arms, as I exhale. And I'm going to inhale and I'm going to curl this barbell up to my temple. Now, you want to shoot for about 12 to 15 repetitions of these, each to really work your biceps. The next exercise I'm going to show you is the concentration curl, o.k. It's great for building sides in your biceps. So, keep your reps around six to eight. O.k., build up that size. Now, my right foot is going to be pointing 12 o'clock. O.k., right foot pointing 12 o'clock, I'm going to grab my dumbbell and I'm going to place my tricep, the back of my arm right into my thigh. I'm leaning forward from the waist, just a little bit, still keeping my chest out and my back flat. Very important in a lot of exercises. I'm going to round forward, o.k., so still my chest is out. Now, from here, my arm is fully extended, I'm going to curl up to the very top. And if you can't, turn your wrist out just slightly to get that added little bit of retraction, o.k. So, here exhale nice and slow and fully extend your arm. You never want to cut, you never want to just stop about right here, o.k. You're going to sell yourself short, o.k., you're going to make an under developed bicep, fully extend your arm. You inhale, exhale, o.k., inhale, pointing to the top, turn your wrist out just a little bit. Nice and slow coming back down.