Posts Tagged ‘biceps’

Looking for bulging biceps with peaks the size of Everest?! You’ve found the right place. These workouts will have those arms bear hugging your sleeves within a couple of months. These are some of my favourites that help me build strong and powerful arms. I like to keep it intense by performing several different rep ranges within a workout, using dropsets, supersets and short rests to stimulate different muscle fibers in the arms and grow those puppies. Try one of these workouts the next time you train arms and see for yourself. Let me know how you like these workout by commenting!!

Workout #1

 Rest between 45-60 seconds after completing all exercises in the superset before performing the next set.

  • Superset: (A) Barbell Curl 4 sets of 6 reps (B) Close-Grip Bench Press 4 sets of 6 reps {Increase weight with each set, rest for 75 seconds)  
  • Superset: (A) Dumbell Hammer Curls 4 sets of 8-10 reps (B) Overhead Triceps Extension 4 sets of 8-10 reps
  • Superset: (A) Cable Straight Bar Curl 4 sets of 25-30 (B) Tricep Extension 4 sets of 25-30

 

Workout #2 

Rest 45 seconds between sets.

  • Barbell Curl 4 sets of 15,12,10,8 {Increase weight as rep range drops}
  • Incline Dumbell Curl 4 sets of 15,12,10, 8 {Increase weight as rep range drops}
  • Spider Curl 3 sets of 10 {Keep same weight}
  • Tricep Extension 4 sets of 15,12,10, 8 {Increase weight as rep range drops}
  • Overhead Dumbell Extensions 3 sets of 10,8,6 {Increase weight as rep range drops}
  • Weighted Bench Dips 3 sets of 15 {Position yourself between two benches, and have a spotter put some plates onto your hips. Drop down into the dip and extend, that’s one, let’s hit another fourteen}

Workout #3

Rest 45 seconds, and add on 15 seconds until you finish your fifth set. Rest 120 seconds before hitting another 10 reps, then decrease by 15 second intervals as you move up the rep range

  • EZ Bar Curl 10 sets of 50,40,30,20,10,10,20,30,40,50
  • Smith Machine Close-Grip Bench Press 10 sets of 50,40,30,20,10,10,20,30,40,50

 

Workout #4

Rest 60 seconds for the first two exercises, then use short 45 second rests to keep the intensity up and the blood flowing into the muscle.   

  • Bicep Barbell Curl 10 sets of 10
  • Skull Crushers 10 sets of 10
  • Superset: (A) Preacher EZ Bar Curl 3 sets to failure (B) DB Single Arm Preacher Curl 3 sets to failure
  • Superset: (A) Tricep Extension 3 sets to failure (B) Dips 3 sets to failure

Workout #5

Rest for 45-60 seconds between sets. I want intensity here and maximal blood flow to the muscles. Let’s put some power into those arms.

  • Straight Bar Curls 3 triple dropsets of 10, 10, 10
  • Incline Dumbell Curls 3 sets of 8-12 reps
  • Standing Hammer Curls 3 sets of 8-12 reps
  • Tricep Extensions 3 triple dropsets of 12,12,12
  • Overhead Dumbell Extensions 3 heavy sets of 8,8,8
  • Weighted Bench Dips 3 triple dropsets till failure (Start with a 45 lb plate and rep out to failure, have a spotter replace the 45lb plate with a 35lb plate, rep out again, then replace the 35 lb plate for a 25 lb plate, rep out, rest and repeat)