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Beastly Bicep Workout

April 21, 2015 | 0 Comments
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To make some EPIC BICEPS GAINS, you’ve gotta hit your biceps with everything you’ve got! The only problem is that when you start to go heavy, your other muscles try to come in, help out with the exercise, and STEAL your biceps’ gains!

Introducing our Beastly Biceps workout! An intense biceps workout utilising the adjustable bench and designed to ensure you’re using nothing but your BICEPS in each exercise. This is the ULTIMATE isolation workout to add inches to your biceps in no time and help make MAXIMUM BICEPS GAINS!

What You’ll Need:

  1. An adjustable bench… every exercise will use this piece of equipment so make sure you lock one down from the get go!
  2. Your favourite potent Pre-Workout Supplement!
  3. A pair of TMJ Lifting Straps to save your forearms and grip from burning out mid-set and sabotaging your GAINS!

Got your bench set in front of the mirror? Alright, let’s do this!

Exercise 1: Incline Bench Dumbbell Curls

First up it HAS to be one of our favorite biceps exercises of all time… incline bench dumbbell curls. Why? We hear you ask… THIS is why:

  1. It doesn’t allow you to cheat or SWING!
  2. It places more emphasis and tension on the biceps brachii
  3. It does not allow you to lift as much weight, which consequently places more stress on the biceps rather than your stabilising muscles (usually your anterior delts and traps).

We want to keep the rep tempo slow and control the weight on the way down, keeping your elbows fixed to the side so when you curl they do not come forward, and remember, no CHEATING! Only your forearms should move, so imagine your elbow is fixed in position by a metal rod that runs from the ceiling to the floor and passes through your elbow. Make sure you DO NOT rotate your wrist at the bottom of the rep, keep your palms facing up, thumbs pointing out and dumbbells straight, as this allows NO rest for the biceps and keeps tension for all reps. Oh…and don’t forget to SQUEEZE at the top of each rep!

Set 1: Warm up set with light weight for 20 reps both arms together.

Set 2: Warm up set with a heavier weight for 15 reps both arms together.

Set 3: First working set. Use enough weight to cause failure between 10 – 12 reps with both arms together, rest for a count of 5 and then BUST out 3 – 4 more reps with your weaker arm first and then match reps with your stronger arm.

Set 4: Second working set. Use enough weight to cause failure between 8 – 10 reps with both arms together, rest for a count of 5 and then BUST out 2 – 3 more reps with your weaker arm first and then match reps with your stronger arm.

Set 5: Final working set. Use enough weight to cause failure between 6 – 8 reps with both arms together, rest for a count of 5 and then BUST out 2 – 3 more reps with your weaker arm first and then match with reps your stronger arm.

Exercise 2: Alternating Seated Dumbbell Hammer Curls

Mass builder time! We’re hitting the outer biceps head and the forearms with seated hammer curls to help build that biceps width – you know, the biceps muscles that make your arms look HYOOGE from front on! Sit on the end of the incline bench with the backrest adjusted at a 90 degree angle. This will again stop you from cheating on the reps.

As for your form…pick up the dumbbells from the floor and let them hang by your sides with your palms facing your body (neutral grip). Bend your arms slightly at your elbows as this will take the tension up in your biceps. Keep your back straight and your elbows tucked in at your sides. NO SWINGING! Your shoulders MUST stay back against the bench. Now curl them sons of b!tches like bags of feathers!

Set 1: Warm up set with light weight for 20 reps each arm.

Set 2: Warm up set with a heavier weight for 15 reps each arm.

Set 3: First working set. Use enough weight to cause failure between 10 – 12 reps per arm.

Set 4: Second working set. Use enough weight to cause failure between 8 – 10 reps per arm, rest for a count of 5 and then go for another 4 – 6 more reps per arm.

Set 5: Final working set. Use enough weight to cause failure between 6 – 8 reps per arm, then immediately grab dumbbells 25-30% lighter and rep out until failure. Then grab another pair of dumbbells 25-30% lighter and rep out until failure one more time!

Exercise 3: Barbell Spider Curls

Are you ready to SQUEEZE? You might think you are, but we really need you to S-Q-U-E-E-Z-E with this exercise! Spider curls are an awesome exercise because you can really focus on… yep you guessed it, the SQUEEZE! Because your arms are in a hanging position, you can’t lose the tension in your biceps at the top of the movement so we’ve got to maximise this opportunity to force as much blood into, and tear as many, muscle fibres as possible for MAXIMUM GAINS!

Set up an incline bench at approximately a 45 degree angle. Lay chest down into the bench with your shoulders in line with the top end of the bench (similar to the setup for lying rear delt flyes but on a slightly higher incline). With your barbell in hand and arms hanging vertically, curl up with your palms facing up to get that MAXIMUM biceps squeeze. Try to keep your upper arm as vertical as possible throughout the motion – similar to the incline curls we started with, imagine your elbows are fixed in position by metal rods that runs from the ceiling to the floor and pass through your elbows. And don’t forget to get that FULL range of motion on every single rep!

Set 1: Warm up set with light weight for 20 reps.

Set 2: Warm up set with a heavier weight for 15 reps.

Set 3: First working set. Use enough weight to cause failure between 10 – 12 reps.

Set 4: Second working set. Use enough weight to cause failure between 8 – 10 reps, rest for a count of 5 with arms at full stretch and then go for another 4 – 6 more reps.

Set 5: Final working set. Use enough weight to cause failure between 6 – 8 reps then immediately half the weight on the barbell and go until failure. Then completely empty the bar of any weight and go for failure one more time with just the naked barbell!

Exercise 4: Lying Cable Biceps Curls

The final exercise is going to be the lying cable curl… the PERFECT FINISHER to fill the biceps with even more BLOOD.

For this exercise you will need to bring the bench over to an adjustable cable machine, make sure the bench is set flat, and set the cable height so it is sitting JUST above the level of the bench. Attach a straight bar or EZ bar and sitting at the end of the bench grab the bar with a palms-up (supinated) grip. Lay back on to the bench and make sure you position yourself far enough up the bench so that you can fully extend your arms without the weights touching down and losing tension.

It’s all about the STRETCH and SQUEEZE with this exercise! So keep your elbows locked in sitting just above the mid-line of your body and tucked into your sides, and make sure your upper arms are completely stationary.

Set 1: Warm up set with light weight for 40 reps.

Set 2: First working set. Use enough weight to cause failure at 30 reps.

Set 3: Second working set. Use enough weight to cause failure at 20 reps.

Set 4: Third working set. Use enough weight to cause failure at 15 reps, rest for a count of 10 with arms at full stretch, and then go for another 10 reps.

Set 5: Final working set. Use enough weight to cause failure between 10 – 12 reps then immediately drop the weight by 25-30% and rep out until failure. Then drop again by another 25-30% and rep out until failure. Then, once more, drop the weight by 25-30% AGAIN and finish those biceps off for the last time!

…and BOOM!! You. Are. Done!

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