This high volume arm builder features unique 4 week blocks. You will be training biceps twice a week over the course of an 8 week period, using tight rest between sets.
Workout Summary

Workout Description

I’ve given you guys samples of my bicep building methods here and there, but I think it’s time I give you the whole cake and stopped teasing you with those oh so delicious and moist, dark chocolate slices. That was one hell of a visual huh? I know.

Alright, this program I’m about to unveil is to be done over an 8 week span. It has helped me personally add a third of an inch to both of my arms. Granted, I am what you’d call an “advanced” lifter, being that I have been training for about 10 years now, so the results of this program will most definitely be amplified for any of you intermediate or beginner gym rats out there.

The “A” portion of this program will be the inaugural workout you’ll start things off with. The “B” side of the program will be the 2nd workout that I’ll be issuing, both to be done once a week for four weeks.

For example, you can utilize workout “A” with triceps and forearms on Monday, then hit workout “B” with back on Wednesday. There will be a “C” and “D” side as well, but these are implemented after four weeks in and used to finish the program off with. You read that right by the way. You’ll be training biceps twice a week for sick, nasty gains. The volume will be high, the exercises will hurt like hell and your arms WILL grow. Let’s begin, shall we?

Workout A

Workout A
Biceps Volume
Exercise Sets Reps
Standing alternating dumbbell curls 2 25, 20
Standing dumbbell curls (both at the same time) 2 25, 20
Seated alternating dumbbell curls 2 12, 10
Straight bar curls 2 20, 15
Cable curls 2 25, 20
Single arm cable curls 2 20, 15

Amount of weight used. I’m aware that we aren’t all the same when it comes to strength, so my suggestion to you is: use an amount of weight that will challenge you but not destroy you. For instance, my max in dumbbell curls is around 70lbs, so for this high volume work I used 35lbs for the 1st set and 40lbs for the 2nd set as the reps decreased.

From my example, I suppose you can assume that I’m advising you to use half your max for every lift here, but if that doesn’t quite challenge you enough add 5lbs and keep it there. The reps will definitely bring you close to tears, so the weight itself isn’t supposed to be the focal point here.

Rest periods. Being that the biceps aren't a particularly big muscle group in terms of workload, unlike the lower body or back, your rest periods will be fairly brief.

Research shows that resting for shorter periods of time during weight training is beneficial for optimizing muscle mass. When you undergo shorter rest periods, the anabolic hormones in the body which promote muscle growth increase, thus equaling more muscle being gained. So in the name of science, your maximum resting periods in-between sets will be 50 seconds tops, and your minimum will be 35 seconds.

Bicep Pump

Workout B

Workout B
Biceps Volume
Exercise Sets Reps
Standing alternating hammer curls 2 20, 15
Standing hammer curls 2 25, 20
Alternating dumbbell preacher curls 2 12, 10
EZ bar preacher curls 2 20, 15
Cable curls 2 25, 20
Single arm cable curls 2 20, 15

Workout C

Note: Workouts C and D are to be performed during the final 4 weeks of the routine.

Workout C
Biceps Volume
Exercise Sets Reps
Standing alternating dumbbell curls 2 25, 20
Standing dumbbell curls 2 25, 20
Seated dumbbell curls 2 12, 10
Straight bar curls w/ 5 second pause at midway point of last rep 2 25, 20
Cable curls 2 25, 20
Standing inside the body alternating isolation hammer curls 2 12, 10

Workout D

Workout D
Biceps Volume
Exercise Sets Reps
Standing alternating hammer curls 2 15, 10
Standing hammer curls 2 15, 10
21’s w/ straight bar 2 21, 24
EZ bar preacher curls - narrow grip (For the last set you will increase the weight by 10lbs.) 3 20, 15, 10
Alternating single arm preacher curls 2 12, 10
Bent over isolation dumbbell curls 2, 2 10, 8

You will be using 5lbs more for these hammer curls during the last four weeks due to rep reduction.

Closing statements

There’s no particular diet that comes with this program, but it is vital that you’re consuming at least 1g of protein per lb of bodyweight as you submerge yourself in this regimen over the next 8 weeks. Research shows that individuals indulging in 1g to 1.5g of protein per lb of bodyweight will gain muscle successfully when combining that with a weightlifting program, aka my 8 week bicep buster. I myself was consuming about 1.2g of protein per lb of bodyweight throughout all this and saw results, but as long as you’re taking in at least 1g of protein per lb of bodyweight you should be good.

Also, make sure you’re getting in some type of casein right before bed as that helps with overnight recovery. Whether it is a cup of milk, Chobani yogurt or supplement based Casein, get it in your system before you hit the sheets.

As far as supplements, the staple in my stack as I practiced this progression was EPIQ Protein Isolate, but supplements are NOT a necessity ladies and gentlemen. Food was, is and will always be number one when it comes to nourishment of the body and contributing to gains, so if you’d rather not go the supplement route, it’s all good in the hood.

I’ve given you the blueprint along with some footnotes, now all you need to do is execute; track your progress and marinate in your triumph when it’s all said and done!

Posted on: Mon, 04/09/2018 - 18:20

Do the reps on each arm or all together? Do C , D 2 days the last weeks? Dont do abcd?

Jose Aguirre
Posted on: Fri, 08/15/2014 - 21:39

Can I pair it with Chest, Back or shoulder workout?

Posted on: Wed, 07/02/2014 - 20:06

What do you mean by "w/ 5 second pause at midway point of last rep"?
Also on 21s you say 21 and than 24. Are you talking about 7-7-7 and then bump it to 8-8-8?
Thank you. Have been doing part 1, great workout!

zach Dunford
Posted on: Thu, 05/29/2014 - 01:56

Thank you.

zach Dunford
Posted on: Sat, 05/17/2014 - 02:08

What does 1,2 sets mean?

Maurice Bright
Posted on: Sun, 05/25/2014 - 23:05

1,2 sets means 2 sets and the reps mirror the sets written aka the 1st set contains the 1st number of reps presented and etc.

Deepak Sethi
Posted on: Mon, 05/12/2014 - 10:09

That's one set of 21 reps with straight bar.

Ranjeet singh
Posted on: Fri, 05/09/2014 - 07:35

My question is in workout d u have written 21's/w what does it stand for.