This is a heavy lifting week for me, so this bicep workout contains solid bicep movements with low reps and higher weight. I like to stick to the basics when going heavy so that I can concentrate on working my bicep and not so much on making sure I am doing the movement correctly or having “perfect form”. These are mashup clips from my workout!
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I warmed up with 3 variations of pull ups doing as many as I could and then having a spot on the last few reps to give it all I got! If you cannot do pull ups or do not have a spot then you can do these on the assisted pull up machine or do as many as you can by yourself and then finish on an assisted machine!
Then I moved into the workout, I started with dumbbell movements to further warm up my biceps and get the blood flowing before going into super heavy weight for myself.
Seated hammer curls – 4 sets. 15-12-10-8 reps
Drag curls – 4 sets – 15 – 12 – 10 – 8 reps
Now going heavier in weight I change my reps up. All these rep amounts when going heavy – I aim for, but does not mean I always get them. I never try to sacrifice my form to much just to hit a certain number. Listen to your body and push it as far as you feel you can without injury.
Close grips EZ bar curls – 4 sets – 12 – 10 – 8 – 6
Wide grip string machine curls – 4 sets 12- 10 -8 – 6
I would normally then do a standard bicep curl with the bar or dumbbells to hit every direction in form for my biceps but I was whooped that day from doing back the day before (back relies on biceps for many movements, therefore working them as well) so I felt it wasn’t necessary for me to, but other weeks I normally would if I feel I need too. It would be the same reps and set ranges as well – 4 sets/12-10-8-6
Then as usual, I end with a burnout workout to completely exhaust my muscles. I chose to do wide grip cable curls for the resistance and added 10 pounds on each side and did 50 reps.
Give it a go and let me know whatcha think!
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