Bicep Workout

This workout is and I quote “unpleasant” it drains every last bit of energy from you and lactic acid becomes your new best friend. As with training any body part you need a few warm up sets to prepare for the discomfort you’re about to experience.

I did this workout with a guy that I’m currently training to mix things up a bit and as he was half way through lifting he said “I’m really starting to hate you!” it’s all for the greater good as now and again you need to shock the muscles to activate and tear more fibres which in turn will lead to muscle growth etc.

Ideally it’s best to train with a partner as they will push you and spot you if you’re struggling.

So after you’ve warmed up do the following:

Preacher curls

The preacher curl isolates only the biceps so you can’t use your back for momentum to swing the weight up.

Start off with 40kg (4 10kg plates)

Lift the weight in an explosive movement and once at the top hold and squeeze for 3 seconds.

Then lower the weight as slowly as you can, making sure you keep perfect form at all time.

Your aim is to reach 10 reps!

Once completed take a plate off and repeat until you’re down to 10kg, at this point you should be feeling an extreme pump and your arms should be burning like crazy!

So in total your doing 40 reps with a maximum of 5 seconds rest in-between each 10 reps (if that makes sense?)

After all 40 reps it’s your partners turn, we did two sets of this and in all honesty that was enough but in my next bicep session I’ll be aiming for three sets.

21’s

Personally I love doing 21’s and if you’re not sure what they are basically incomplete movements ending in a full range of motion.

Start off standing with a barbell (again we used 40kg) and lift the weight half way so your elbows are at right angles and hold for a few seconds then lower the weight slowly in a controlled manner ensuring you have a full stretch at the bottom when you relax your arms.

Repeat for 7 reps

Once you’ve done 7 reps lift the weight from the elbows right angled position, once you’re at the top of the movement hold and squeeze for a few seconds then lower half way.

Repeat for 7 reps

Now complete 7 full reps keeping your form strict and making sure your arms straighten out at the bottom so you get a good stretch, the last 7 should be really difficult (if you’re doing them correctly)

Aim for 3 sets

Bicep finisher!

This only works if you have someone to train with. Pick a barbell which is fairly light but still heavy enough to test you.

The idea here is to drain the last bit of energy from you but it also acts as a competition to see who gives up first.

Stand facing your partner while holding the bar (you need to have enough space to curl the bar)

Complete a full rep and once you lower the weight completely your partner grabs it and does his rep and so on.

This just boils down to who lasts longest so don’t count reps just lift until you physically can’t do anymore!

I don’t do this routine every time it’s just something fun to throw in the mix once a week etc

Remember “weight for show, form for a pro”