BICEPS DAY 7 - THICKNESS B

intermediate
Goal: Muscle Gain intermediate
Primary Biceps
Secondary Forearms
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This workout is going to be very similar to BICEP DAY 3 - THICKNESS A, which focused on building overall mass for noticeably bigger bicep.  The main difference is that you will take a bit longer of a rest period between sets due to the added stress you will be placing on your biceps from lifting heavier weights.  This is why the rest period is not up to 2 minutes.


You will also be incorporating the Two-Arm Dumbbell Preacher Curl which is excellent if you are looking for an effective mass building and strict isolation type of exercise that targets your biceps.


Remember, you are on your 4th week of the program so make sure you are really pushing yourselves to the limit!


This Routine Requires:

  1. Bench
  2. Barbell
  3. Dumbbells

List of Exercises:

 

           EXERCISE                                       Sets                  Rep Goal                 Rest

Seated Barbell Curl                                      5                      4 to 5                  1 - 2 min.

Incline Dumbbell Curl                                   5                      4 to 5                  1 - 2 min.

Two-Arm Dumbbell Preacher Curl              5                       4 to 5                  1 - 2 min.

Dumbbell Hammer Curl                               5                          5                      1 - 2 min.


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.