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Biceps: How To Maximize Their Potential In 4-6 Weeks
Biceps are the ultimate summer vanity muscle group, and one which many spend a great deal of time focusing on. So today is all about fluff — pumping your biceps up to their maximum potential in only a short couple of months.
As you can see below, I only do drop sets for one muscle group in a given day — one example is when I do drop sets for biceps, I don’t for triceps and vice versa.
Drop set: This means you’ll be getting three different weights ready for that exercise, do you can quickly drop to the next lower weight. You’ll do the first part of your set with the heaviest weight you can do and complete 8-10 reps or until exhaustion. You’ll drop those and immediately grab the next lower weight and repeat 8-10 sets. So essentially that one set will actually be a total of 24-30 reps. You’ll do 3 of those types of sets for each exercise with probably 60-90 seconds between each set — not between the weight drops, but between actual sets.
If you’re doing things right, it’ll be very hard to complete 8-10 reps by the tim you drop to your third weight. With the regular sets, use the highest weight you can, and use your own judgment in terms of rest between sets. I typically rest around 60-75 seconds, but some don’t like to wait that long — it’s up to you. Also, you can easily superset triceps in between biceps in lieu of the 60-second breaks. That gets you in and out of the gym much quicker and serves as a good cardio workout with little break times…great for shredding. I’ve listed the exercises in the order which I would do them for the first couple days, but you can easily swap what you do first, middle, last, and so on.
A simple Google search can easily describe any movements that you are unfamiliar with. Do the workout below twice a week, and within 4-6 weeks you should see noticeable changes in size and strength.
Week 1 (Do twice a week)
Biceps:
Seated dumbbell rotation curls – 3 drop sets with 8-10 reps (drop weight twice)
Standing dumbbell hammer curls – 3 drop sets with 8-10 reps (drop weight twice)
Seated dumbbell concentration curls – 3 drop sets with 8-10 reps (drop weight twice)
Standing barbell curl – 3 drop sets with 8-10 reps (drop weight twice)
Seated preacher curl – 3 drop sets with 8-10 reps (drop weight once)
Seated wrist curl – 4 regular sets with 8-10 reps (no drop weight)
Triceps:
Seated single-arm dumbbell triceps extension – 4 regular sets with 10 reps (no drop weight)
Laying overhead bar press – 4 regular sets with 10 reps (no drop weight)
Standing overhead barbell triceps extension – 4 regular sets with 10 reps (no drop weight)
Seated barbell French press – 4 regular sets with 10 reps (no drop weight)
Dips (however you can, if you don’t have a machine) – 4 regular sets with 10 reps (no drop weight)
Week 1 (Do twice a week)
Biceps:
Standing barbell curl – 4 regular sets with 10 reps (no drop weight)
Seated dumbbell hammer curls – 4 regular sets with 10 reps (no drop weight)
Standing dumbbell curls (no rotation) – 4 regular sets with 10 reps (no drop weight)
Seated dumbbell concentration curls – 4 regular sets with 10 reps (no drop weight)
Standing wrist curl – 4 regular sets with 8-10 rep (no drop weight)
Seated preacher curl – 4 regular sets with 10 reps (no drop weight)
Triceps:
Seated barbell French press – 3 drop sets with 8-10 reps (drop weight twice)
Standing overhead barbell triceps extension – 3 drop sets with 8-10 reps (drop weight twice)
Seated single-arm dumbbell triceps extension – 3 drop sets with 8-10 reps (drop weight twice)
Laying overhead bar press – 3 drop sets with 8-10 reps (drop weight twice)
Dips (however you can, if you don’t have a machine) – 3 drop sets with 8-10 reps (drop weight twice)
For more information or to book a class, visit www.phoenixeffectla.com.
The Phoenix Effect, a metabolic bootcamp that gets you in shape fast, is offered exclusively at 7264 Melrose Ave., Los Angeles, CA.
Jeremy Kinser
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