You are not alone and believe it or not, we all have body parts and specific muscle groups we want to improve. However, complaining about a lagging body part doesn't solve the problem. If you REALLY want to transform a weakness into a strength, you need a smart strategy that effectively targets the muscles you want to improve.
If this sounds like you then look no further because you have stumbled upon the perfect 4 Week Program to start building BIGGER BICEPS IMMEDIATELY.
The best way to conquer this program is to incorporate these routines into your current workout split so be sure to download the workout calendar above. This way you know when to perform each of the EIGHT ROUTINES.
I suggest building the perfect split by organizing specific exercises to do on certain days in accordance with the 1 month calendar.
For example, each routine in the biceps training program needs at least 2 days of recovery between them. That is why they are listed on MONDAY and THURSDAY in the calendar.
An example of what a weekly split would look like is this.
WEEK 1 - PULL DAY -LARGE TO SMALL MUSCLES
| EXERCISES | SETS | REPS | TEMPO | REST |
|---|---|---|---|---|
| Bent Over Rows | 3 - 4 | 6 - 8 | 3.2.2 | 2 min |
| Pull Ups | 3 - 4 | 6 - 8 | 3.2.2 | 2 min |
| Elbows in Wide Grip Curls | 3 | 6 - 8 | 3.2.2 | 2 min |
| Wide Grip Shrugs | 3 - 4 | 6 - 8 | 3.2.2 | 2 min |
| Stiff Leg Dead Lifts | 3 - 4 | 6 - 8 | 3.2.2 | 2 min |
WEEK 2 - PUSH DAY - LARGE TO SMALL MUSCLES
| EXERCISES | SETS | REPS | TEMPO | REST |
|---|---|---|---|---|
| Incline Barbell Press | 3 - 4 | 6 - 8 | 3.2.2 | 2 min |
| Standing Dumbell Shoulder Press | 3 - 4 | 6 - 8 | 3.2.2 | 2 min |
| Close Grip Bench Press | 3 | 6 - 8 | 3.2.2 | 2 min |
| Seated Calve Raises | 3 - 4 | 6 - 8 | 3.2.2 | 2 min |
| 1 Leg Box Squats | 3 - 4 | 6 - 8 | 3.2.2 | 2 min |
WEEK 3 - SMALL TO LARGE MUSCLES
| EXERCISES | SETS | REPS | TEMPO | REST |
|---|---|---|---|---|
| Close Grip Bicep Curls | 3 - 4 | 4 - 8 | 3.2.2 | 2 min |
| Chin Ups | 3 - 4 | 4 - 8 | 3.2.2 | 2 min |
| Bent Over Overhand Barbell Rows | 3 | 4 - 8 | 3.2.2 | 2 min |
| Seated DB Shrugs | 3 - 4 | 4 - 8 | 3.2.2 | 2 min |
| Dead Lifts | 3 - 4 | 4 - 8 | 3.2.2 | 2 min |
WEEK 4 - SMALL TO LARGE MUSCLES
| EXERCISES | SETS | REPS | TEMPO | REST |
|---|---|---|---|---|
| Dips | 3 - 4 | 4 - 8 | 3.2.2 | 2 min |
| Seated Dumbell Shoulder Press | 3 - 4 | 4 - 8 | 3.2.2 | 2 min |
| Flat Barbell Chest Press | 3 | 4 - 8 | 3.2.2 | 2 min |
| Standing Calve Raises | 3 - 4 | 4 - 8 | 3.2.2 | 2 min |
| Barbell Squats | 3 - 4 | 4 - 8 | 3.2.2 | 2 min |