Epic Arms

Day 30:   Biceps (Heavy)

Day 30: Biceps (Heavy Weights)                  


Preacher Curl Negatives or Slow Descending - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Rope Pull Ups - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Barbell Curls - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Sitting Concentrated Curls - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest

    • The First set of each of these exercises is to get you warmed up and feeling the motions. After the first set you should be able to determine the right starting weight to hit the recommended reps. If you can get more reps out then you are not using enough weight, also if you cant get to the number of reps in your set, you are using too much weight.

    • Use this Bicep workout with your normal Back, Legs, or Chest workout (Suggested: Back day with Biceps). If you do not have one I recommend "The Incredible Bulk Program". Just replace the arm workouts in your existing workout plan with the "Epic Arms" workout for killer results.