Biceps workout for Zeke Freaks

Rycklon Stephens biceps wokrout and arms workoutSo it’s biceps day. I walk into the gym completely fresh and ready to train my arms. Last time I wrote about training biceps after a heavy back training session of back. In this workout I’m completely focused on triceps and biceps.

When I’m completely fresh meaning I haven’t pre-exhausted my arms by training back, chest or shoulders I usually train heavier than normal. Since I’m fresh my arms are stronger and they are ready for whatever I throw at them.

When choosing my exercises for this day I use as many mass building compound movements as possible, especially in my biceps workout. I attempt to put as much blood into the muscles in a short amount of time. If I choose to I can usually split this workout into a dumbbell session or barbell session workouts depending upon how many people is in the gym. I hate waiting for equipment in a gym so my workouts can change as the day progresses) Most of the time I combine barbells dumbbells and cable work which shocks the muscle and keeps it from hitting a plateau.

I usually train my triceps first because if I train biceps before triceps my biceps get super pumped and tight that they will not stretch completely during my tricep exercises. This limited movement can slow down the progress and possible growth of the triceps.

Here’s my biceps workout:

Barbell curls

95, 115, 135, 155 x 12, 12, 10, 7

Hammer Strength Prayer curls

115, 135, 155, 175 x 12, 12, 12, 8 (3 count pause at top)

Rope Curls

100, 120, 140 x 15, 15, 12

Dumbell Hammer Curls

60, 65, 70 x 8, 8, 5

Incline Curls

30, 35, 40 x 10, 10, 10

Prayer Curls

At the beginning of my workout I use both arms to lift the weight. My right arm tends to be stronger than my left so to attempt to even them out by switching to dumbbells and the end of the work out. So for the hammer curls and incline curls I used dumbbells. Its gives me the opportunity to focus on each arm separately while continuing to use heavier weight.

Also, as I mention in every article, there are three supplements that I take religiously to help with muscle growth.  I’ve listed these below for you.

Glutamine 30g daily

Dymatize micronized Glutamine 1000grams

BCAA 30g daily

Optimum Nutrition BCAA 5000 powder unflavored

Fish Oils 3g x 3x daily

Optimum Nutrition Fish oil soft gels

Dymatize micronized Glutamine 1000gramsGlutamineOptimum Nutrition BCAA 5000 powderBCAA for recoveryOptimum Nutrition Fish oil soft gelsFish oil


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