STAND AND DELIVER BICEPS WORKOUT
4 WEEKs4 DAYs16 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
This biceps-only workout is an extension of my video explaining the benefits of a unique (and very effective) exercise I call the standing cable concentration curl. My popular biceps ladder is also included as a high-intensity finisher. Incorporate this four-week routine into your existing training split to spark some new arm growth. But first, watch my and videos.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 8-10 |
| Behind-Back Cable Curl V·08 | 3 | 8-10 |
| Standing Cable Concentration Curl V·08 | 3 | 12-15 |
| Biceps Ladder V·06 | 1 | 0 |
| LADDER | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 92–115 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Cable Concentration Curl V·08 | 3 | 8-10 |
| Barbell Curl V·06 | 3 | 8-10 |
| Behind-Back Cable Curl V·08 | 3 | 15-20 |
| Biceps Ladder V·06 | 1 | set |
| LADDER | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 93–120 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 6-8 |
| Behind-Back Cable Curl V·08 | 3 | 8-10 |
| Standing Cable Concentration Curl V·08 | 3 | 20-25 |
| Biceps Ladder V·06 | 1 | set |
| LADDER | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 108–137 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Behind-Back Cable Curl V·08 | 3 | 15-20 |
| Barbell Curl V·06 | 4 | 20-25 |
| Standing Cable Concentration Curl V·08 | 3 | 8-10 |
| Biceps Ladder V·06 | 1 | set |
| LADDER | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 149–190 REPS |