HERE’S HOW THE PROGRAM WORKS
KAGED MUSCLE® 6-WEEK BICEPS TRAINING PROGRAM
You’ll train your biceps twice a week, blasting them on Monday with a workout that targets them as your primary muscle group. Then you’ll hit them again on Thursday after you work your back, emphasizing back moves such as chin-ups that involve biceps. This will maximize muscle growth in your biceps without leading to overtraining.
HERE’S YOUR WEEKLY TRAINING SPLIT:
Monday: Biceps, triceps, and abs
Wednesday: Cardio and abs
Thursday: Back and biceps
Friday: Chest and shoulders
Saturday: Cardio and abs
YOUR BICEPS TRAINING PROGRAM
For each biceps workout, you’ll choose different biceps moves from our list of 13 exercises and the other variations we include. You’ll slate these moves into position based on how we’ve categorized them, choosing exercises you didn’t perform in your previous workout. On Mondays, you’ll perform 15 biceps sets, but you’ll reduce the volume to 12 sets on Thursdays to target growth for that body part without overtraining it. NOTE: That virtually every biceps move fits into at least two categories if not three or four. We’ve emphasized each move’s greatest benefits based on the workouts and categories we’ve established.
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