Pump those Guns – Free Weights Biceps Workout Routine

Please Share...Share on Facebook0Tweet about this on TwitterShare on Google+0Pin on Pinterest5Share on LinkedIn0Share on StumbleUpon0
GARD Pro Not Registered

Pump those Guns – Free Weights Biceps Workout Routine

Biceps Workout Routine – Blast Your Guns

OK guys, let us admit it… Big arms are what we all dream about, and peaking biceps is what we would like to achieve.

GARD Pro Not Registered

Why is having big arms so important? I guess it is one of those ego pumping things. We all know that I order to show-off with our abs we need to take our shirt down, but in order to show-off with huge biceps, all we need is short sleeves.

Before we jump to our workout routine, let me first say few things that you need to keep in mind while you are trying to build bigger biceps:

#1. Be patient, biceps doesn’t grow over the night.
#2. Always make sure that you contract your muscles hard (squeeze them).
#3. Try to push harder every time you workout.
#4. Progressive overload is what you need to keep your gains going over time.
#5. Feed your body with proper nutrition, sleep…

Let us now move to our big biceps builder workout routine…

Exercises:

  • Barbell Curls
  • Seated Dumbbell Curls
  • Hammer Curls
  • Concentration Curls

Workout instructions:

  1. Start with heavy barbell curls (you can cheat your way up, but work hard on your way down/eccentric portion of this move).
  2. Perform 4 sets with 4-6 repetitions using 50X3 tempo (tempo is explained at the end of this post).
  3. Take 2 minutes rest between sets.
  4. Move to second exercise – seated dumbbell curls.
  5. Perform 4 sets with 8-12 repetitions using 30X1 tempo.
  6. Take 2 minutes rest between sets.
  7. Now move to third exercise – hammer curls.
  8. Perform 3 (+3 drop sets) sets with 6-10 repetitions using 20X0 tempo.
  9. Take 2 minutes rest between sets.
  10. Moving on to fourth exercise – concentration curls.
  11. Perform 2 sets with 20 repetitions using 1020 tempo (just pump it up).

.

I hope you will feel the burn after you get through this workout.

.

Let me now explain tempo numbers:
As example I will take numbers from first exercise 50X3. First number is for eccentric part and 5 in this case means that you take 5 seconds to do that part of movement. Next number is resting in the end of eccentric part (how much you rest in arms fully extended position). Third number is for concentric part and since we have no number in this case we are using “X”, which means that you need to move weight as fast as possible. Last number is pause in the end of concentric part (so here we are squeezing biceps in top position for another 3 seconds).
Thank you for reading. Please share and like if you found this post useful.

.

Please leave your thoughts about Free Weights Biceps Workout Routine in comments section below.

GARD Pro Not Registered