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Big Ass Biceps Workout

November 20, 2014 | 0 Comments
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With summer just around the corner and the temperature heating up, it can only mean one thing…it’s time to get the guns out! Too make sure you’ve got yourself a set of BIG ASS BICEPS, we’ve created this workout to maximise growth!

BE WARNED! This workout is STUPID intense with an INSANE finisher that will leave you SWOLE as hell! We recommend using this workout once every 4-6 weeks to spur some new muscle GROWTH!  

What you’ll need:

1. A reliable Training Partner

2. A solid Pre-Workout Supplement

3. A little something for the PUMPS

4. A TMJ Racer Singlet because no t-shirt will fit your guns after this workout

Exercise 1: Incline Alternating Dumbbell Curls Superset with Seated Barbell “Top Half” Curls

The Incline Alternating Dumbbell Curl has got to be one of the most effective but painful bicep exercises around. We really want to maximise the stretch at the bottom of the rep so make sure you’re not doing any “half reps” and cheating yourself out of some GAINS! To make sure you have your form on point check out our instructional video here.

Seated Barbell “Top Half” Curls are all about the SQUEEZE. Grabbing a barbell at shoulder width sit upright on a bench; bringing your elbows just in front of you. Now your range of motion (ROM) is from having you forearm parallel to the floor to as high as you can go while getting the most INTENSE squeeze in your biceps.

This is one KILLER superset! With the stretch from the incline curls paired with the squeeze from the top half curls, you’re guaranteed to make some GAINS! Make sure to maximise the benefit of having a training partner get a spot on your Incline Alternating Dumbbell Curls getting that FULL range of motion.

Superset 1: Warm up set with light weight for 20 reps

Superset 2: Warm up set with heavier weight for 15 Reps

Superset 3: First working set. Use enough weight to cause failure between 10-12 reps each arm with your Dumbbell Curls and then aim to get 15 reps with your “Top Half” Curls. 

Superset 4: Second working set. Use enough weight to cause failure between 8-10 reps each arm with your Dumbbell Curls and then use the same weight from before and get 15 reps again with your “Top Half” Curls.

Superset 5: Final working set. Use enough weight to cause failure between 6-8 reps each arm with your Dumbbell Curls and then use the same weight from before and get 15 reps again with your “Top Half” Curls.

*Rest 90 seconds in between sets or as long as it takes your partner to do their set*

Exercise 2: Dumbbell Spider Curls

We’re putting a spin on the common Barbell Spider Curl and chucking some DUMBELLS up in this bitch! The Spider Curl is another exercise where we are focusing on that SQUEEZE. Set up correctly you can get a ridiculous squeeze in your bicep and literally feel the blood pumping.

Set up and incline bench at approximately a 45-60 degree angle. Lay, chest down, into the bench with your shoulders in line with the top/end of the bench (similar to the set up for lying rear delt flyes but on a higher incline). With dumbbells in hand and arms ‘hanging’ vertical, start with your palms facing each other, hammer grip, as you curl up rotate the dumbbells so that your palms are facing up to get that MAXIMUM bicep squeeze. Try to keep your upper arm as vertical as possible throughout the motion and don’t forget to get that FULL range of motion.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 12-15 reps.

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

Set 4: Third working set. Use enough weight to cause failure between 8-10 reps.

Set 5: Final working set. Use enough weight to cause failure between 6-8 reps then grab a pair of dumbbells half the weight of what you just did and bust out another 10 reps. But here’s the twist; for each rep you hold that squeeze at the top. A 1 second hold for the 1st rep, 2 seconds for the 2nd, 3 seconds for the 3rd until you get to hold a 10 second squeeze for that 10th rep.

*Rest 90 seconds in between sets OR as long as it takes your partner to do their set*

Exercise 3: EZ-Barbell Preacher Curls

Alright, that’s enough for the SQUEEZE exercises time to work on that STRETCH! EZ-Barbell Preacher Curls should be a regular in everyone’s bicep workouts. It’s an excellent exercise to focus on that bottom half portion of a bicep curl.

You can use any narrow/wide/standard hand position, as long as you are still having a palm up grip (NO reverse grip allowed). As the main focus of this exercise is the stretch we are going to PAUSE at the bottom of each rep for a 2 second count, this is going to suck!!

Set 1: Warm up set with light weight for 15 reps (make sure to do your stretch hold here too)

Set 2: First working set. Use enough weight to cause failure between 12-15 reps.

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

Set 4: Third working set. Use enough weight to cause failure between 8-10 reps.

Set 5: Final working set. Use enough weight to cause failure between 6-8 reps then drop the weight by 50% and bust out another 10 reps. Yep, we’re using the same principle as your final Dumbbell Spider Curl set. Each rep you’ve got to hold that stretch at the bottom. A 1 second hold for the 1st rep, 2 seconds for the 2nd, 3 seconds for the 3rd until you get to hold a 10 second stretch for that 10th rep.

*Rest 90 seconds in between sets OR as long as it takes your partner to do their set*

Exercise 4: Standing Alternating Hammer Curls

Time to hit those forearms & brachialis to make sure we keep everything balanced so let’s do some Hammer Curls. To ensure we are targeting biceps, brachialis and forearms, and keeping the deltoids out of the movement, be sure to keep your elbows close to your torso and don’t start curling across your body. And here’s the hot tip from Team MassiveJoes, grip the dumbbells in the middle of the handle, NOT towards one end. This will increase your range of motion and ensure you are getting maximum biceps contraction on each rep.

Set 1: Warm up set with light weight for 15 reps each arm

Set 2: First working set. Use enough weight to cause failure between 10-12 reps each arm.

Set 3: Second working set. Use enough weight to cause failure between 8-10 reps each arm. Then, while still holding the dumbbells, let your arms hang by your sides for 10 seconds before going to get another 4-6 reps.

Set 4: Final working set. Use enough weight to cause failure between 6-8 reps each arm. Drop the weight by 50% and go for another 10-12 reps with both arms together. Drop the weight AGAIN by 50% and go for as many as you can while still keeping your form.

Exercise 5: IT’S ALL ABOUT THE PUMP

There’s only one way to finish off a workout like this…with an EPIC PUMP! This 4 exercise Giant Set is guaranteed to give you the most insane pump you’ve ever had but not only that; it’ll flush your biceps full of so much nutrient dense blood you’ll be making GAINS before you even shake up your Post Workout shake!

Ideally you’ll want to have two cables at your disposal for this Giant Set but you can get away with just one. Set up both cables at the bottom/lowest position and attach a rope onto one and a straight bar or ezy bar attachment onto the other.

Exercise 1: Standing Reverse Grip Straight Bar Curls

Exercise 2: Standing Straight Bar Curls

Exercise 3: Standing Rope Hammer Curls

Exercise 4: Straight Bar Preacher Curls (In a bottom squat position, use your knees/quads as a pad for your elbows and perform preachers ensuring you get the full stretch and squeeze)

You WILL perform exercises 1-4 with no rest!

You WILL fail between 12-15 reps for each exercise!

You WILL make sure to get full range of motion and squeeze every rep!

You WILL complete 3 rounds of this Giant Set!

You WILL have the most EPIC PUMP!

 

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