BICEPS WORKOUT

BICEPS ON FIRE


Russ Howe PTI

“This workout was created way back in 2016. It’s laced with some of my favorite training techniques; dropsets, supersets, and even pump sets!

Can you take on the burn and WIN? Let’s see.”


1) STANDING CONCENTRATION CURL x12 each arm
(5 rounds)
(30 sec rest)
*** Get the squeeze at the top of each rep.

2) CABLE KICKBACK x12 each arm
(5 rounds)
(30 sec rest)
*** Pause briefly at the peak of each rep to squeeze your triceps.

3) EZ-BAR CURL x10 (PUMP METHOD)
(10 rounds)
(10 sec rest)
*** To execute the Pump Method: Load the bar with a weight you’d normally expect to use for 15 good reps. We’ll be performing 10 sets of 10 reps with only 10 seconds between each set. The pump will be incredible, enjoy.

4) ROPE PUSHDOWN x10 (PUMP METHOD)
(10 rounds)
(10 sec rest)
*** Same as above, just a new exercise.

5) EZ-BAR REVERSE CURL x10 – SUPERSET – PLATE GRIP to failure
(3 rounds)
(45 sec rest)

6) CLOSE-GRIP DB BENCH PRESS x10/5 (DOUBLE DROPSET)
(3 rounds)
(45 sec rest)
*** Hit x10 heavy reps then lighten the weight and get another x15 straight after. That’s one round.


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