Member Routine

BICEPS DAY 8 - DEFINITION B

intermediate
Goal: Muscle Gain intermediate
Primary Biceps
Secondary Forearms
1
Rate This Routine
5
Downloadable Resources Routine Exercises Calendar

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This workout is going to be the same as BICEP DEFINITION A, which focused on the definition and separation of the biceps. The only difference is that you will be increasing your reps and you will be adding a new exercise to the end of your routine… 21’s!


Also, at the end of specific exercises the 5th set will consist of an AMRAP (As Many Reps As Possible) till failure.  Training till failure means that you’ll complete as many repetitions as you can until you can’t physically complete any more.


The objective is to induce the most possible muscle growth by creating the most muscle damage as possible.  


BEAST-MODE TIME IS NOW IN SESSION! GO CRUSH IT!


This Routine Requires:

  1. Cables
  2. Barbell
  3. Dumbbells

List of Exercises:


           EXERCISE                                      Sets                     Rep Goal              Rest

Dumbbell Concentration Curl                       5                              15                   60 sec.

Cable Preacher Curl                         5 -last set failure                 15                   60 sec.

Zottman Curl                                     5 -last set failure              12 - 15               60 sec.

21’s - Barbell Curl                             3 -last set failure                  21                   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.

zacattack
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I remember hearing scott saying once that 21s really don't do much and instead suggested his "mercy thirties", am I misunderstanding the 21s at the end?

Scott_Herman  Edit  Delete  Close

@zacattack personally I am still a fan of Mercy 30s over 21s, so if you want to swap the Mercy 30s in you definitely can!

Hawk_Given
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Good stuff Reggie.  I'll give this a go this week.  BTW, cool shirt!!  

ReggieBFitness  Edit  Delete  Close

thank you brother, keep up the killer work man. GAIIIIIIIIIINNNNZZZZZ

Scott_Herman  Edit  Delete  Close

Glad to see you back in EXTREME ACTION Hawk!!

nitsoul
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I just finished this workout and the whole month plan and it has been amazing. After this workout my fingers are twitching while typing this on my phone. The last workout was hard but I have seen a lot of gains thank you. Also I will continue to use this month program and incorporate it into my other routines to see constant growth. Thanks again.

Scott_Herman  Edit  Delete  Close

So pumped to hear this @nitsoul!  @reggiebfitness is helping all kinds of gains!!

ReggieBFitness  Edit  Delete  Close

thank you man, im glad that my routine helped you and this is the site to make gains bro!! Keep up the amazing work and keep growing the Biceps