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Rich Piana Suns Out Guns Out Bicep Workout

August 13, 2014 | 0 Comments
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SUPERMUTANT Rich Piana is known for having a seriously INSANE set of guns. Rich believes that every workout has to be totally different to the last in order to push past your limits, keep training interesting and motivation high.

In this workout you’ll see some of Rich’s favourite exercises combined with some unique training styles to SHOCK your arms into new growth.

This workout requires SUPERHUMAN intensity so you are going to need the following to keep up the intensity until the very end:

1. A Reliable Training Partner

2. Rich’s personal favourite Pre-Workout Supplement

3. An Intra-Workout Supplement With Carbs

Also don’t forget to check out our exclusive Rich Piana ‘The Mutant’ Interview for some workout motivation straight from the man himself!

Enjoy!

Exercise 1: Dumbbell Curls

Although this is a ‘bread and butter’ exercise for the biceps we are going to ramp things up with a unique time-under-tension SHOCK tactic. For each set we are going to set a timer for 2 minutes and attempt to rep out as many controlled reps as possible. If you hit failure before the 2 minute time cap, simply rest pause for 5-10 seconds before continuing to rep out. Give yourself 2 minutes rest between sets.

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: First working set. Use a moderate weight for 2 minutes, no rest

Set 3: Second working set. Use a moderate weight for 2 minutes, no rest

Set 4: Third working set.Use a heavier weight for 2 minutes, no rest

Set 5: Fourth working set.Use a heavier weight for 2 minutes, no rest

*Rest 1 minute in between sets*

Exercise 2: Smith Machine Drag Curls

This is about pure isolation and when using the smith machine, you can focus all of your energy into one place. If you’re doing drag curls, but you find yourself getting too much back and shoulders into it, then give this a shot. Rich recommends using a false grip and thinking of your hands as ‘hooks’, this will stop the forearms taking the strain and will help fully engorge your biceps!

Set 1: Warm up set with light weight for 15-18 reps

Set 2: First working set. Use enough weight to cause failure around 12 reps

Set 3: Second working set. Use enough weight to cause failure around 10 reps

Set 4: Third working set. Use enough weight to cause failure around 8 reps

*Rest 1 minute in between sets*

Exercise 3: Single Arm Cable Concentration Curl (Constant Tension)

This is another of Rich Piana’s favourites. You’ll notice with the dumbbell it can be easy to lose constant tension on the bicep, but with the cable, you always have resistance so there is no resting point. For Rich this translates to a better pump, a better squeeze, and he finds it easier on the joints. For this exercise keep your rep timing slow and controlled.

To perform the movement lower the cable to the floor and position yourself hunched over, perpendicular to the machine. This is a true isolation exercise and the focus should be on fully stimulating the bicep, not moving heavy weight. Make sure to squeeze the biceps hard at the top of each and every rep.

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

Set 2: First working set. Use enough weight to cause failure around 12 reps

Set 3: Second working set. Use enough weight to cause failure around 10 reps

Set 4: Third working set. Use enough weight to cause failure around 8 reps

*Rest 1 minute in between sets*

Exercise 4: Cross Body Dumbbell Hammer Curls:

This is an exercise rarely seen anymore but one of Rich’s favourites for annihilating the biceps and forearms. Hammer Curls are an exceptional exercise for creating in the arms from the front by working the brachial is muscle most people are not even aware of.

This exercise also hits the forearms, because there is nothing worse that bulging guns and skinny forearms. For this exercise we are going to use an ‘Up & Down The Rack’ technique working in higher rep ranges to promote a longer period of time under constant tension.

As the name suggest begin the first set using a light weight for 15-20 reps then rest 1-2 minutes before increasing the weight by 2-4 kg for the next set. Continue to work you way up in 2-4kg increments for 3 sets before moving back in the other direction working down the rack in 2-4kg increments.

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

Set 2: First working set. Increase the weight by 2-4kg for 15-20 reps

Set 3: Second working set. Increase the weight by 2-4kg for 12-15 reps

Set 4: Third working set. Increase the weight by 2-4kg for 8-12 reps

Set 5: Fourth working set. Decrease the weight by 2-4kg for 12-15 reps

Set 6: Fifth working set. Decrease the weight by 2-4kg for 15-20 reps

*Rest 1 minute in between sets*

Exercise 5: Machine Preacher Curls

The Machine Preacher Curl is a great finisher for the biceps, as it offers a much more consistant resistance throughout the entire range of motion as opposed to dumbbell or barbell movements.

To make the last exercise even more BAD-ASS we are going to use a ‘Tabata’ training style alternating between work and rest for 10 continuous sets! Using a weight that you could get 15-20 reps with, go for as many controlled reps as you can for 30 seconds followed by 20 seconds rest.

Get Ready for some PAIN!

Set 1-10: Use a weight that allows you 15-20 reps, get as many reps possible in 30 seconds.

*Rest 20 seconds in between sets*

Congratulations! Bet you have got your SWOLE on now!

Don’t forget to get in your post-workout nutrition then go out there and KILL IT!

 

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