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BICEPS DAY 5 - LONG HEAD B


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This workout is going to follow the same guidelines as BICEPS DAY 1- LONG HEAD A, which focuses on the peak of the bicep, but the main difference is that you are going to intensify the routine by using heavier weight and you’ll be incorporating the Spider Curl.


The Spider Curl is a great exercise because it provides some nice variety when compared to traditional bicep movements and allows you to really feel the biceps contracting because your arms are locked in place and are completely vertical.


With that in mind we will be using the Spider Curl as a FINISHER EXERCISE to make sure when you leave the gym you got nothing left in the tank!


NOW GO CRUSH THIS WORKOUT!


This Routine Requires:

  1. Bench
  2. Barbell
  3. Dumbbells

List of Exercises:


           EXERCISE                                    Sets                Rep Goal                Rest

Close-Grip Barbell Curl                            5                      4 to 6                 60 sec.

Dumbbell Preacher Curl                          5                      4 to 6                 60 sec.

Reverse Barbell Curl                                5                      4 to 6                  60 sec.

Spider Curl                                                5                         6                      60 sec.


IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8-minute demo for the MS Meal Plan.


Goal: Muscle Gain

intermediate

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