My bicep workout is not for the weak of heart. It is going to take every ounce of energy you have to smash all three sets for each exercise. But I guarantee this, when you finish … you will feel like you just upgraded your pistols to magnums!
(0:24)- Routine Sets & Reps
(1:25)- Straight-Bar Curl (Wide-Grip)
(5:54)- Inside-Grip EZ-Bar Curl
(9:51)- Alternating Dumbbell Curl
(13:59)- Hammer Curl
(17:07)- Side Curl
Once you begin to feel comfortable with the weights, it is time to increase the intensity of your workout! You need to "shock" your body at times or else it will get used to doing the same exercises and you will notice that it takes a longer time to get that same "pump" you got when you first started to workout. Sometimes you won't even be sore!
This routine is designed to give anyone a great workout at the GYM.
The goal of this routine is to increase your power and endurance; and
This routine can be done alone, but having a workout partner will help increase the intensity of the workout.
Here is what you are going to do:
For the first set of each exercise you are going to do a drop set. This entails lifting as much weight as you can for a set of 8 repetitions. Then drop the weight to an amount that you can do for another 8 repetitions. Then drop it again for another 8 repetitions, and once more for a set of 15 repetitions.
Once the drop set is complete, do two more regular sets of 6-8 repetitions with as much weight as you can. Then move onto the next exercise and repeat. Your resting time inbetween these two sets should be about 1 minute to 1 minute 30 seconds MAX.
This Routine Requires:
2. Equipment that can be found in a fitness facility.
List of Exercises:
• 6-8 reps per set
1. Straight-Bar Curl
2. Inside Grip EZ-Bar Curl
3. Alternating Dumbbell Curl
4. Hammer Curl
5. Side Curl
NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.
• No rest between sets for the first set “Burn Set”
• Rest 60-90 seconds between sets
• You can change the order of the exercises
IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.
Enjoy - we are waiting for you on our Facebook Community page where you will find more FREE fitness tips.
Follow this link to visit Scott Herman's YouTube Channel.
Be sure to download your FREE SHF iPhone app for workouts on the go. (Make sure your iPhone/iPad software is up-to-date.)
Scott Herman is the founder and CEO of Scott Herman Fitness. He created the business because he saw the need for people who wanted to get in shape, but couldn’t afford the high cost of a personal trainer. He has worked in a gym since he was 14 and has done everything from GM to Fitness Professional. He attended Merrimack College in North Andover, Mass., where he received his bachelor’s degree in business administration. He also holds a real estate license. After college, Scott harnessed his energy into a career that encompassed all the things he loves: fitness, modeling and the entertainment business. Thus, Scott Herman Fitness on YouTube was born and this dynamo now spends his days expanding his social network on his quest to teach fitness to the world for free.