Big biceps

Not infrequently poorly designed training program can spoil in just 6 weeks a job for months. Following biceps but this program will be a pleasant surprise to see how your biceps will grow in just six weeks, more than you ever thought possible in so short a period of time. But do not think it will be easy. You will have to follow exactly the workout and be aware of the importance of nutrition, nutritional supplements and rest.

 

Structure of the program will focus on two parts: one of them will aim to build volume and muscle mass, and the other highlighting and contouring (to the extent that the genetic and help) the biceps peak. It is imperative not to deviate from the prescribed program. Think about that when it comes to biceps less is better. If you do not # 5 sets of 5 exercises each unless you want to get to overtraining.

Great Arnold Schwarzenegger was of the opinion that it is not good to change a program that gives good results.

Training no. 1 (week 1)

- Curl the bar up 4x8 (use 80% of maximum weight);

- Curl the dumbbells alternately from sitting on the bench 3x10 (use 75% of maximum weight).

Make this program earlier this week. Train your biceps in this training only. Breaks between sets have duration of one minute. 

 

Training no. 2

- Curl concentrated with dumbbells 4x12 (use 50% of maximum weight);

- Curl up with the handle of the pulley, alternatively 5x15 (use 45% of maximum weight).

This training will be on Friday, after training back. Make sure you have at least two days of rest between workouts.

Week 2 (repeat week 1)

 

 

(Week 3)

Training no. 1

- EZ Curl bar standing with 4x10 (80% of maximum weight);

- Alternative Curls with dumbbells 2x15 (80% of maximum weight);

- Hammer Curls with dumbbells, alternatively 2x max (70% of maximum weight).

At this training you will increase the number of reps and weights used. Breaks between sets will last between 1-2 minutes. As in the previous case, make the program earlier this week and work out just biceps

 

Training # 2

- Scott Curl bank 4x max (using 50% of maximum weight);

- Curl up with the handle of the pulley, alternatively 3x max (50% of maximum weight);

- Curl up with the handle of the pulley, alternatively 3x max (50% of maximum weight).

Make sure you have someone that will help the bank flexion Scott. This program will be made ​​after training back.

 

(Week 4)

Training no. 1 (repeat week 3);

Training no. 2 (repeat week 3).

 

 

(Week 5)

Training no. 1

- Curl up with straight bar of 2x8 (90% of maximum weight);

- EZ Curl bar standing with 2x10 (80% of maximum weight);

- Hammer Curl the dumbbells alternately 2x12 (70% of maximum weight).

Use weights as large as possible but keep the correct form of execution. If necessary you can do 1-2 reps forced. This workout will contain only biceps and will be conducted no earlier this week. 5.

 Training no. 2

- Concentrated Curls 4x20 rep (choose a weight that last movements are very difficult to fill);

- Curl your legs handle on pulleys, alternatively 4x25/20/15/10 rep. (make one descending series down to 50% of maximum weight).

 

 

(Week 6)

- Curl the bar up 3x10 (90% of maximum weight);

- Alternative Curls with dumbbells 3x15, 12.10 (includes one descending series, down to 50% by weight maximum);

- Curl concentrated dumbbell 1x max (40% of maximum weight up to exhaustion).

This exercise is repeated twice in week 6, not including other muscle groups. No workouts. 1 of all weeks will be designed to increase muscle mass without sacrificing correct form of execution in favor greutatilorAntrenamentele no. 2 are designed reliefarii and emphasis of the biceps peak shape, recommend hardbody.

At all exercises work to exhaustion, with maximum nutrition and supplements concentrare.Deoarece protein is half of success, add 30% total protein eaten daily and 5g creatine before and after workout, mixed with your arms at 50g dextroza.Masurati beginning and end of the six weeks of training and you will be surprised how much you've grown. Success!