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Ulisses Jr Bicep Workout

December 10, 2013 | 0 Comments
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This workout is a high intensity, high volume biceps workout designed to hit all muscles and all muscle fibres of your biceps and spark some serious strength and mass gains. 

This workout is inspired my Musclemania Pro World Champion, Ulisses Jr, whose incredible biceps have helped him win some of the most prestigious natural bodybuilding titles on the planet. Ulisses Jr is a big believer in using different types of exercises to target different types of bicep growth; he uses his big heavy compound movements as his “mass builders” and lighter isolation movements to help “sculpt” his incredible arms.

You will be doing a variety of intensity techniques in this workout, and you will certainly endure some PAIN, so you will need a reliable training partner to help you out both physically and mentally during this workout.

Want some pre-workout motivation before getting started? Check out the video of our workout with Ulisses Jr, Team EHPlabs and Legends of Aesthetics in Las Vegas at the 2013 Mr Olympia Here! 

Enjoy!

Exercise 1: Barbell Preacher Curls

We’re starting this workout off in true Ulisses style with one of the best bicep mass building exercises we have seen THUS FAR! Although many people class preacher curls as an isolation exercise, they are far from it, involving a number of different muscle groups while preventing your front deltoids from coming in and dominating the curling movement.

We are going to start this workout off HEAVY! So don’t worry too much about body English – just get the weight up with reasonable form and make sure you are paying as much attention to the eccentric (negative) phase of each rep as you are the concentric (positive) phase.

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

Set 2: Warm up set with heavier weight for 12 Reps

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

Set 4: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Third working set. Keep weight from set 4 and fail between 6 – 8 reps, then have your training partner help you force out another 6 reps with good form (forced reps)

*Rest 1 minute in between sets*

Exercise 2: Standing Alternating Hammer Curls

We’re going to head straight onto another awesome mass builder that also involves the brachialis and forearms – 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. You may also want to call upon a pair of your Team MassiveJoes Lifting Straps to ensure you are getting the most out of each rep of this exercise. GET THEM HERE!

Once again, we going HEAVY in this b!tch! We’re building Ulisses peaks baby!

Set 1: Warm up set with light weight

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

Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps then rest for 10 seconds, and chase another 2 – 4 reps (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!

*Rest 1 minute in between sets*

Exercise 3: Standing Barbell 21s

The last of our mass builders, and the perfect transition into our sculpting exercises. You can use either a barbell, EZ curl bar, or dumbbells for this exercise, do whatever you feel more comfortable with, because this exercise sure as hell isn’t going to be!

7 bottom half reps, followed immediately by 7 top half reps, followed immediately by 7 full range of motion reps. Yep, this is going to get disgusting real quick!

Set 1: Warm up set with light weight

Set 2: First working set. Use enough weight to just be able to finish all 21 reps by yourself without using too much body English.

Set 3: Second working set. Increase weight to the point where you need to use quite a lot of body English to finish all 21 reps (you will effectively be doing forced reps). 

Set 4: Third working set. Increase weight to the point where you need your training partner to help you finish all 21 reps. If you need to rest-pause mid set, do it, but make sure you get all 21 delicious reps!

*Rest 1 minute in between sets*

Exercise 4: Standing Concentration Curls

The classic “Arnold” concentration curl with a Team MassiveJoes twist, literally. At the bottom of each rep, ensure your pinkie is pointing away from your torso to stretch your biceps, then as you lift the weight and contract your biceps, twist your wrist back towards your body so that at the top of each rep your pinkie is facing your torso and you have MAXIMUM biceps contraction.

Need help to correct this technique? Check out our episode of Exerpedia on Standing Concentration Curls here.

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

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

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

*Rest 1 minute in between sets*

Exercise 5: High Cable Curls

The final exercise in this workout of PEACE is sure to pump more blood into your biceps than oil in Saudi Arabia… to make the most of this exercise, ensure your form is SPOT ON, with little to no movement in your elbow position and making sure to hold a powerful squeeze at the top of each rep.

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

Set 2: First working set. Increase weight and complete at least 15 reps

Set 3: Second working set. Increase weight and complete at least 12 reps.

Set 4: Third working set. Increase weight and complete at least 10 reps, the drop the weight in half and chase as many 1 ½ reps as possible (a full rep, followed by a top half partial rep)

BOOM! Workout done! If you’ve made it this far, you are well and truly on your way to building some shredded Ulisses Jr style 21s! STAY MASSIVE!

 

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