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Steve Cook Code of Arms Bicep Workout

February 21, 2014 | 0 Comments
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Steve Cook is arguably one of the most recognisable male fitness models on the planet! He has showcased his desirable physique on numerous magazine covers, fitness videos and of course the IFBB stage as a Men’s Physique competitor. Standing at 6’1", Steve has put in tremendous work to add slabs of muscle to his tall frame and has overcome the ‘skinny arm’ syndrome through determination and HARD work!

This workout is one of Steve’s favourites and has been carefully planned to help build size for those athletes with long limbs. If you are a taller framed lifter and have been frustrated with your lack of arm growth, let Steve guide your results and give you the right to bear ARMS! 

To complete this workout Steve religiously takes his favourite following products from Optimum Nutrition

Pre-Workout – O.N. Platinum Pre: "It is called ‘Pre’ for a reason, it prepares me for what is next!"

Intra-Workout – O.N. Essential AmiNO Energy: "I use this for ‘anytime’ energy and prefer it to coffee as it delivers essential amino acids rather than just caffeine"

Post-Workout – O.N. Platinum Hydrowhey: "This advanced protein means pure muscle building. It blends easy and is lactose free" 

Now let’s get to it!

Exercise 1: EZ Close Grip Barbell Curls

This conventional "mass builder" is the perfect way to start this workout off with a BANG! Be sure to use a standard grip position to ensure maximum bicep stimulation, and try not to swing or use too much momentum to help you lift the weight. Want to check your technique? Check out our episode of EXERPEDIA here: Standing Barbell Bicep Curls.

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

Set 2: First working set with heavier weight for 12 Reps

Set 3: Second working set. Use enough weight to cause failure between 8 – 10 reps

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps then have your training partner help you force out another 6 reps with good form (forced reps)

Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then rest for 10 seconds, and chase another 2 – 4 reps (rest-pause set)

Set 6: Fifth working set. weight from set 4 and fail between 6 – 8 reps, then drop the weight in half and get 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 – try and get to the 10th rep for 10 seconds!

*Rest 1 minute in between sets*

Exercise 2: Seated Alternating Dumbbell Curls

We’re doing this exercise seated to remove as much momentum as possible, so be sure to keep your form STRICT and CLEAN! Come all the way up for a powerful squeeze at the top of each rep, and allow your bicep to stretch and fill with blood at the bottom of each rep.

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

Set 2: First working set with heavier weight for 12 Reps

Set 3: Second working set. Use enough weight to cause failure between 8 – 10 reps

Set 4: Third working set. Increase weight to cause failure 8 reps, then rest for 10 seconds, and get another 2 – 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from set 4 and fail between 6 – 8 reps, then drop the weight in half and get another 4 – 6 reps, then drop the weight again and get another 6 – 8 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 3: Single Arm Dumbbell Preacher Curls Superset with Single Arm Standing Concentration Curls

This superset is going to be TOUGH! You want to FAIL on the preacher curl, and then hop straight off it without letting go of the dumbbell and get straight into the standing concentration curls. Because your biceps are going to be cooked already, you are allowed to swing a little and use momentum during your standing concentration curls to help you lift the weight – but make sure you pay attention to the negative (eccentric) phase of each rep – swing the weight up, and then control it on the way down.

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

Set 2: First working set with heavier weight for 12 Reps +12 reps

Set 3: Second working set. Use enough weight to cause failure between 8 – 10 reps +  8 – 10 reps

Set 4: Third working set. Increase weight to cause failure on 8 reps + 8 reps, then rest for 10 seconds, and chase another 4 reps + 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps + 6 – 8 reps, then drop the weight in half and get another 8– 10 reps (drop set)

*Rest 1 minute in between sets*

Exercise 4: Barbell Spider Curls

The IDEAL isolation exercise – these spider curls will certainly put your biceps in a world of pain! Be sure to keep your elbow position consistent – DO NOT SWING! The entire purpose of this exercise is to isolate the biceps and keep them under constant tension throughout each and every set. So SQUEEZE as hard as you possibly can at the top of each rep, and KEEP TENSION at the bottom of each rep. We’re not gonna lie – you’re going to have to use a light weight for this exercise!

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

Set 2: First working set with heavier weight for 12 Reps

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

Set 4: Third working set. Increase weight to cause failure between 8 –10  reps, then rest for 10 seconds, and chase another 2 – 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from set 4 and fail on 8 reps, then drop the weight in half and get another 4 – 6 reps, then drop the weight again and get another 6 – 8 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 5: Machine Preacher Curls

The PERFECT finishing exercise – machine preacher curls – caps this workout off! Stay strong! You’re almost done! Be sure to keep the intensity high and go as heavy as you possibly can without sacrificing form. 

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

Set 2: First working set with heavier weight for 12 Reps

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

Set 4: Third working set. Increase weight to cause failure between 8 –10 reps, then rest for 10 seconds, and chase another 2 – 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from set 4 and fail on 8 reps, then drop the weight in half and get your training partner to help you on each of the concentric movement (positive phase) and then get them to pull down against you as you fight the eccentric phase for as long as you possibly can it for at least 6 reps (forced negatives), then drop the weight again and get another 6 – 8 reps (drop set)

*Rest 1 minute in between sets*

There you have it! With Steve’s guidance you are ready to put those ‘spaghetti arms’ behind you.

Stick with this workout for 4-6 weeks and your hard work will have you heading into MassiveJoes for a larger Training Shirt!

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