Short on time? Can’t afford to be late for that ‘hot’ date but need to make some GAINS!
This SUPER intense time-poor workout will BLAST your biceps into submission from a variety of angles in the shortest time possible! No drop sets, no rest-pause sets, just clean, quick GAINS!
Dumbbells and barbells can get stale and predictable at times, not to mention the hassle with stacking weights and putting equipment away. This workout ONLY requires an adjustable cable station PLUS these essentials:
1. An OUT-OF-THIS-WORLD Pre-Workout Supplement!
2. The latest TMJ Apparel to keep you looking FRESH!
LET’S DO THIS!
Exercise 1: Cable Biceps Curl 21s
We are starting this workout off with the ever-popular SHOCK tactic known as 21s. Usually the Cable Biceps Curl would be performed using a full range of motion (ROM), however for the 21s the movement is broken down into three parts: the bottom half of the contraction, the top half of the contraction and the entire contraction or full ROM. Each set is made up of 7 reps at each ROM; perform 7 reps at the bottom half, then 7 reps at the top half and then 7 full ROM reps. And the best part is using cables means we get CONSTANT TENSION throughout each phase of this exercise! GAINS!
Set 1: Warm up set with light weight for 15 reps
Set 2: Warm up set with moderate weight for 12 reps.
Set 3-5: Working Sets. Use enough weight to perform all 21 reps, 7 at the bottom, 7 at the top and 7 full ROM reps.
Rest 1-2 minutes between sets*
Exercise 2: Single Arm Cable Preacher Curl
For this exercise you will need to position the back of an incline bench at a 70-90 degree angle in front of a low cable with a single handle attachment. Make sure you position the bench so the cable can be curled smoothly on the incline without getting caught around the base or footholds of the bench. Again, time is a priceless commodity so we are keeping rest periods short. Complete 10-12 full ROM reps with one arm, before immediately switching to the opposite arm, then rest ONLY 30 seconds before repeating the cycle for the next set. Perform 5 sets in total per arm.
Set 1: Warm up set with light weight for 15 reps.
Set 2: First working set. Use a moderate weight that allows you to get 12 reps per arm.
Set 3: Second Working set. Use a heavier weight that allows you to get 10 reps per arm.
Set 4-6: Remaining working sets. Use a heavier weight that allows you to get 8-10 reps per arm.
* Rest ONLY 30 seconds between sets.
Exercise 3: Cable Rope Curl (1 & ½ reps)
One of the fundamental aspects of getting an INSANE biceps pump and getting maximum activation of muscle fibres is concentrating on the squeeze and contraction of each rep. This is best achieved at the top half of each rep where the biceps never fully extend and the elbows never completely straighten. Enter the infamous 1 & ½ reps!
Start this exercise by grasping a rope attachment with a neutral grip and complete the concentric (lifting) phase of the curl all the way to the top. Now lower the rope to the halfway point (midrange) and immediately contract the biceps HARD to the top. That’s what we’re counting as 1 rep (performed as a 1 & ½ rep) for this exercise.
Set 1: First working set. Use a moderate weight that causes failure at 12 (1 & ½) reps.
Set 2: Second Working set. Use a heavier weight that causes failure at 10 (1 & ½) reps.
Set 3: Third working set. Use a heavier weight that causes failure at 8 (1 & ½) reps.
Set 4: Final working set. Use a heavy weight that cause failure at 6 (1 & ½) reps.
Rest 1 minute between sets*
Exercise 4: High Cable Biceps Curl (FST-7)
The PERFECT biceps finisher for our workout. The high cable biceps curl simulates hitting a double biceps pose and is a great way to add some extra detail to those PEAKS! For this exercise we are going to be using the FST-7 training principle to to really fry those biceps and help spark some extra growth. FST-7 involves 7 sets of 12 reps, resting only 30 seconds between each set. The catch is that during the rest period you MUST continue to flex (isometric contraction) and stretch your biceps… why it’s called a ‘rest period’ is still a mystery…
Prepare to go BEYOND PUMPED!
Set 1-7: All working sets. Perform 7 sets of 12 reps, during rest periods flex, squeeze and stretch your biceps.
*Rest 30 seconds between sets
Everyone will be in awe of your AWESOME pump… especially that 8 o’clock date!