Biceps:Week 2

Don’t forget to make sure that you train your biceps first on Monday since that’s our target muscle for this 12-week Trainer. One thing I’m emphasizing with this Trainer is moves that prevent you from cheating. Keep in mind that one of the reasons your biceps development may be lagging is that you’re recruiting other body parts such as back, traps or front delts. Another possibility is that you’re using momentum that’s undercutting the stress on the muscle fibers in your biceps. 

NOTES:

* Perform a couple warm-up sets before you begin your 5 working sets of lying cable curls. Lying cable curls work as a great warm-up even though we’re using a fairly heavy weight.

* Make sure you squeeze your biceps at the top of each rep—this contraction will help improve your biceps peak and overall definition.

* To keep yourself hydrated consume Hydra-Charge® and make certain to get in at least a gallon of water on each of your training days.

* Cable preacher curls are performed one-arm at a time.

EXERCISE

COMMENT

Lying cable curls

5 SETS / 15 REPS

60 seconds of rest between sets

Barbell curls

5 SETS / 15 REPS

90 seconds of rest between sets

One-arm cable preacher curls

5 SETS / 15 REPS

60 seconds of rest between sets

 
TIP: Keep your biceps engaged throughout each set. Don’t allow your biceps to release their tension. The only exception is if you reach failure—then you can rest-pause until you’re able to complete your last few reps.

Check out my video for detailed tips on how to perform each exercise.

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