So 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
