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Guns Hugging The Sleeves Bicep Workout

June 4, 2014 | 0 Comments
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Everyone in the gym is always searching for the most effective way to build MASSIVE arms. Wherever you turn, countless hours have been wasted planning and executing the ‘perfect’ biceps routine and testing out ‘those’ awkward exercises with little success.

In reality building your biceps involves two simple ingredients, increasing the weight lifted each and every workout and reaching sufficient time under tension with every exercise. Oh, and of course, executing each exercise with PERFECT form!

Keep consistent with the following biceps routine for 8-10 weeks, increasing the amount of weight lifted each workout and we guarantee it will result in some new found GAINS!

And once you have unlocked those gains, make sure to get yourself an all new Team MassiveJoes Retro Fitted Tee to get those…

GUNS HUGGING THE SLEEVES!

Enjoy!

Exercise 1: Incline Dumbbell Curls

We are switching things up by BUSTING OUT this popular isolation exercise at the beginning of the workout to ensure good form and precision of the movement.

The Incline Dumbbell Curl allows a large range of motion and unique stretch for the bicep, while the fixed position helps keep the form strict encouraging greater ‘mind muscle’ connection for the remainder of the workout.

Want to learn how to perform this movement correctly? Check out MassiveJoes EXERPEDIA HERE.

Set 1: Warm up set with light weight for 15-20 reps.

Set 2: Warm up set with heavier weight for 12-15 reps.

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

Set 4: Second working set. Increase weight to cause failure between 8 – 10 reps.

Set 5: Third working set. Keep weight from set 4 hitting failure between 8-10 reps, then immediately switch to alternating arms until failure.

*Rest 1 minute in between sets*

Exercise 2: Alternating Dumbbell Preacher Curls

The problem most of us have with most biceps exercises is using far too much front delt and ‘Body English’ to swing the weight up, instead of isolating the biceps and keeping them under tension. Using dumbbells on the preacher bench reduces this swinging to ensure maximum biceps activation and, of course, maximum GAINS!

Here is the HOT tip! Have your training partner stand behind you and gently pin back your shoulders during each set (no homo)… we guarantee you will need to reduce the weight and experience a much more intense biceps contraction!

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

Set 2: First working set. Increase weight to the point where you can only just finish 12 reps on each side.

Set 3: Second working set. Increase weight to the point where you can only just finish 10 reps on each side.

Set 4: Third working set. Increase weight to hit failure at 8 reps on one side, rest 10 seconds (Rest Pause) and hit 4 more reps, then repeat with the other arm.

Set 5: Fourth working set. Increase weight to hit failure at 6 reps on one side, rest 10 seconds (Rest Pause) and hit 3 more reps, then repeat with the other arm.

*Rest 1 minute in between sets*

Exercise 3: Fixed Straight Bar Spider Curls

STOP Right Thurr! Don’t walk away from that preacher bench just yet.

We gonna flip this B!*#H!

For this exercise stand facing the front of the preacher bench and position your upper arm against the vertical side of the pad with palms facing forward. Start the movement from a ‘dead hang’ position with a full stretch at the bottom and slowly contract your biceps until your hands reach near chin height.

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

Set 2: First working set. Use a weight that can be controlled for 12 – 15 strict reps.

Set 3: Second working set. Increase weight slightly aiming for 10 – 12 strict reps.

Set 4: Third working set. Increase weight from set 3 and aim to fail between 8– 10 reps, rest 10 seconds and get another 4 reps with assistance if needed (rest-pause set)

Set 5: Fourth working set. Keep weight from set 4 to cause failure around 8 reps, then drop the weight to about half for another 6 reps with good form (drop set).

*Rest 1 minute in between sets*

Exercise 4: Lying High Cable Concentration Curls Superset with Reverse Grip Cable Curls

This superset combination is a great way to add a lot of volume in a short time, and fill up those biceps with as much blood as possible!

Set up a flat bench in front of a cable machine using a cable bar attachment at standing eye level. Grasping the bar lie down on the bench with your head closest to the attachment. Keeping your upper arm vertical and elbows facing the ceiling, slowly curl the bar towards your forehead, contracting those GUNS!

Once you’ve finished your set, immediately slide the bench to the side and lower the cable attachment to the ground. Grasp the bar with a pronated (palms down) grip and rep out as many reverse grip cable curls as possible!

Set 1: Warm up set with light weight for 15 reps on each exercise.

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps on each exercise.

Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps, then rest for 10 seconds, then chase another 2 – 4 reps on each exercise (double rest-pause set).

Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop the weight in half and chase another 2 – 4 reps, then drop the weight again and do static holds as follows:

1st rep: hold for 1 second

2nd rep: hold for 2 seconds

3rd rep: hold for 3 seconds…

Continue until you can’t hold for the required amount of time – if you get to the 10th rep for 10 seconds, you have officially switched WILD BULL mode on! Repeat for each exercise.

*Rest 1 minute in between sets*

Now how good was that?!

Your biceps are going to be sore as hell over the next few days!

Enjoy it and make sure you feed the growth with some Delicious Protein Crepes!

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