Want to Arm Wrestle? Arm Workouts for those guns you've been "flexing" for!
- tawnyrodriguez
- Jun 2, 2021
- 3 min read
Updated: Jun 7, 2021
THE BIG BICEPS WORKOUT
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EXERCISE EQUIPMENT SETS REPS REST
HAMMER CURL Dumbbells 4 12 90 sec ______________________________________________________________
CABLE BICEPS Adjustable 3 12 90 sec
CURL Cable Machine,
Straight Bar Attachment ______________________________________________________________ DUMBBELL Dumbbells, Preacher 2 12 90 sec
PREACHER Bench
______________________________________________________________ SEATED Bench, Dumbbells 3 10 90 sec
BICEPS CURL
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WORKOUT 2
Use this workout if training biceps with one or more other body parts.
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EXERCISE EQUIPMENT SETS REPS REST
HAMMER CURL 2 12 90 sec ____________________________________________________________________
CABLE BICEPS CURL Adjustable Cable 1 12 90 sec
Machine, Straight
Bar Attachment ____________________________________________________________________ DUMBBELL Dumbbells, Preacher 1 12 90 sec
PREACHER CURL Bench _____________________________________________________________________ BARBELL BICEPS CURL Barbell 2 8 2 min _____________________________________________________________________
SEATED DUMBBELL Bench, Dumbbells 2 10 90 sec
BICEPS CURL _____________________________________________________________________
30 Day Arm Challenge
30 Day Challenge #2!
Week 1
Day 1 – Functional Biceps (Pull)
Dumbbell Paused Row – 4 sets of 10 reps per side
Day 2 – Functional Triceps (Push)
Close-Grip Pushup – 4 sets of 10 to 12 reps
Day 3 – Biceps
Kneeling Dumbbell Curl 4 sets of 10 to 12 reps
Day 4 – Triceps
Skullcrusher – 4 sets of 10 to 12 reps
Day 5 – Shoulders
Half-Kneeling Press – 4 sets of 8 to 10 reps
Day 6 – Brachialis
Spider Hammer Curl – 4 sets of 10 to 12 reps
Day 7 – Forearms
Pause and Twist Hammer Curl – 4 sets of 8 to 10 reps
Week 2
Day 1 – Functional Biceps (Pull)
Reverse-Grip Plank Row Hold – 4 sets of 30 seconds
Day 2 – Functional Triceps (Push)
Two-Step Close-Grip Pushup – 4 sets of 8 to 10 reps
Day 3 – Biceps
Half-Kneeling Clean to Eccentric Curl – 4 sets of 6 to 8 reps
Day 4 – Triceps
Double Skullcrusher to Double JM Press – 4 sets of 3 to 4 clusters
Day 5 – Shoulders
Half-Kneeling Press to Windmill – 4 sets of 8 to 10 reps
Day 6 – Brachialis
Half-Full Hammer Curl – 4 sets of 8 to 10 reps
Day 7 – Forearms
Half-Iso Hammer Curl – 4 sets of 8 to 10 reps
Week 3: Dropsets
Day 1 – Functional Biceps (Pull)
Paused Row – 4 sets of 10 reps, then row hold for 15 seconds
Day 2 – Functional Triceps (Push)
4 sets of 6 to 8 Two-Step Close-Grip Pushup reps, then 4 to 6 Close-Grip Pushups
Day 3 – Biceps
4 sets of 8 Kneeling Curl reps, then 3 to 4 Tall Kneeling Clean to Eccentric Curl reps
Day 4 – Triceps
4 sets of 8 Skullcrusher reps, then 2 to 3 clusters of Double Skullcrusher to JM Press
Day 5 – Shoulders
4 sets of 4 to 6 Half-Kneeling Press-to-Windmill reps, then 4 reps of Half-Kneeling Press
Day 6 – Brachialis
4 sets of 6 to 8 Half-Full Hammer reps, then 4 to 6 Spider Hammer Curl reps
Day 7 – Forearms
4 sets of 6 to 8 Pause-and-Twist Hammer Curl reps, then 4 to 6 Half-Iso Hammer Curl reps
Week 4: Focused Reps to Failure Reps
Day 1 – Functional Biceps (Pull)
4 sets of 15 second Row Hold to 8 to 10 Paused Row reps
Day 2 – Functional Triceps (Push)
4 sets of 10 Close-Grip Pushups to Two-Step Close-Grip Pushups to failure
Day 3 – Biceps
4 sets of 4 to 6 Kneeling Clean to Eccentric Curl reps, then Kneeling Curls t0 failure
Day 4 – Triceps
4 sets of 2 to 3 Double Skullcrusher to Double JM Press clusters, then Skullcrusher reps to failure
Day 5 – Shoulders
4 sets of 6 Half-Kneeling Press reps, then Half-Kneeling Press to Windmill to failure
Day 6 – Brachialis
4 sets of 6 Spider Hammer Curl reps, then Half-Full Hammer Curl reps to failure
Day 7 – Forearms
4 sets of 4 Half-Iso Hammer reps, then Pause-and-Twist Hammer Curls to failure
Week 5: Devastating Combos
Day 1 – Functional Biceps (Pull)
4 sets of 30 second Row Hold to 8 Kneeling Curl reps, to 6 Half-Iso Hammer Curl reps
Day 2 – Functional Triceps (Push)
4 sets of 8 Skullcrusher reps to 8 Two-Step Close-Grip Pushup reps, to Close-Grip Pushup reps to failure
Day 3 – Biceps
4 sets of 6 Kneeling Clean to Eccentric Curl reps to 6 Kneeling Curl reps to 6 Half-Iso Hammer Curl reps
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