Peek Them Peaks: Bicep Specific Training

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Program Introduction:

This program is going to really bring some super focus to the arms by focusing specifically on biceps only. I like to hit the biceps at different angles for the best overall development. The biceps muscle is made of 2 heads, a long and a short head, so simply changing the angle of your grip, and the way that you pull can greatly impact one head over the others. So this workout will explore some of that and leave you with an amazing pump.

 


 

Before beginning this program you must read the following Disclaimer and Terms of Use.

 

You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program.

 

You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

 

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.    

 

The Training Program: If you aren’t familiar with the following moves, we suggest you check out Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

 

Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep. So by the time you reach the final rep you should be within one rep short of failure (NOT complete failure).


 

Exercise Name Reps Sets Weight and Notes Tempo Rest
Super Set#1
Barbell Bicep Curl

S1 – 10r

S2 – 12r

S3 – 8r

S4 – 6r

S5 – 12r (drop the weight to the same as set 2 and jam out these 12 reps again)

5 Pay close attention to the tempo with this one, hold at the top and slowly return to start with that 3 count cadence. Each set increase your weight. Hold the bar palms facing up (regular grip), with the wrists aligned with your elbows. DO NOT swing the arms with momentum – be sure to flex it up using the MUSCLE, no cheat bounces either! 2/1/3 60-80s

 

Seated Barbell Concentration Curls

S1 – 20r

S2 – 15r

S3 – 12r

S4 – 10r

4  Same directions as above, the difference is the elbows will rest on the lap (between the thighs) for this one. The tempo is a typical 2/0/2 (2 up/down). Increase weight with each set. 2/0/2  60-80s

Standing Cable Rope Hammer Curls (Low Pulley)

 

S1 – 20r

S2 – 15r

S3 – 12r

S4 – 10r

S5 – 10r, 12r, 15r, FAILURE set.*

* Each mini set in S5 should have MINIMAL rest in between. Drop the weight for each mini set, and focus on proper form. The last mini set of this full set should be done to failure so AMRAP! This final s5 is a simple drop set.

 

Use the cable machine for this one, placing the pulley at the lowest level (near the floor). Take your rope attachment and hold on with your palms facing each other (Hammer Grip). Squeeze the muscle at the top of the motion, and really resist on the way back down to start, taking 4 counts to return (should burn like a mofo). Increase weight for each set, and then decrease it for a drop set on the last one.   2/1/4 60-80s 

DB Hammer Curl  (Alternating)

 

S1 – 10r

S2 – 12r

S3 – 8r

S4 – 8r

 4  Hammer grip curls w/ db (palms facing in), alternating from one side to the other as you curl. Every other side gets 1 count. So performing left and right is ONE full rep. Increase weight with each set. 2/0/2   60-80s

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.