BICEPS PEAK WORKOUT
1 WEEK2 DAYs7 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Training Notes: On barbell curls (Day 1), do the first two sets with a narrow grip (inside shoulder-width) to emphasize the biceps' long head. On concentration curls (Day 1), don't take an official rest – go back and forth from arm to arm until three sets per arm are completed. On cable curls (Day 2), make sure your hands are inside shoulder-width to emphasize the long head. Also on this exercise, do 1-2 drop sets after reaching failure with the initial weight.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 6-8 |
| Behind-Back Cable Curl V·08 | 3 | 10-12 |
| Smith Machine Drag Curl V·02 | 3 | 10-12 |
| Dumbbell Concentration Curl V·03 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 12 | 114–141 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| Cable Curl V·09 | 3 | 10-12 |
| Hammer Curl V·03 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 10 | 107–121 REPS |