BICEPS DAY 3 - THICKNESS A

intermediate
Goal: Muscle Gain intermediate
Primary Biceps
Secondary Forearms
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Download the WORKOUT CALENDAR!


Today we are going to focus on the overall THICKNESS of the biceps. But with each exercise, the most important thing is going to be to focus on that mind muscle connection on every repetition.  This is because to maximize muscle damage for growth, you need to be able to ensure that you are engaging all the muscle fibers in your biceps to their max on every rep.  So don’t just speed through the reps guys.  FEEL THE BURN!


THIS IS YOUR TIME TO SHINE! NOW GO MAKE ME PROUD!


This Routine Requires:

  1. Barbell
  2. Dumbbells
  3. Bench

List of Exercises:


           EXERCISE                                     Sets                Rep Goal                Rest

Seated Barbell Curl                                    5                     8 to 10                45 sec.

Incline Dumbbell Curl                                 5                     8 to 10                45 sec.

Hammer Curl                                               5                     8 to 10                45 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.

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Wulfen75
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My, I just finished Day 2 face! PPL

pgarc129
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this workout kicked my ass, really enjoyed it  

MattB123
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Calendar link is broken, any way you can upload a different file or maybe pdf instead?

Wulfen75
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Hey Scott,

About to start the program today (delayed from Last week).

I'm not hitting a gym currently and using my gear at home, as such i don't have everything to hand, or equipment is a bit limited. Mainly cable machines.

Is there a free weight alternative you could suggest for the low to high cable fly?

My cable machine is a static fixed position pull down only.  

I can stack resistance bands, but I'd sooner use weights.


Any thoughts would be much appreciated.

Thanks in advance man!

Universal1
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Scott,

Do you have a substitute for the Bulgarian split squat?

Universal1
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Scott,

Do you have a substitute for the Bulgarian split squat?

0
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Hi Scott,


Do you have an alternative for the Bulgarian split squat? 

MToomey79
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Hi Scott, I don't see a link explaining the C&R method ("If you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.")  Is that still available?

Scott_Herman Edit Delete Close

@mtoomey79 I haven't uploaded the video yet. I'm going to release it when the app launches 😊 

elementalsigns
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Hey Scott, Hope all is well. First day of push B feels great man. Is there an alternative you would recommend for the leg lifts/ Knee rase. I work out in my home gym and have a bench, cable machine and ceiling mounted pull up bar if that helps. I hung from the pull up bar and did leg lifts instead but can not get near the required reps (plus it left my hands feeling crispy). Anywho thank you in advance. 

Scott_Herman Edit Delete Close

@elementalsigns If you have the pull-up bar, just keep doing the knee raise a few reps at a time until you get them all done man! If you can only do 10, then do 10, rest for 10 seconds, then do as many as you can, and repeat until you get to 20 reps before taking the full 30 second rest period. It's supposed to be hard 😉 

Smikebake
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Just completed this one...
first round i thought, so far so good.

Should've never thought like that haha. Great routine!

Platinum is so much worth it!