Full Workout Routine
Seated Superset Round 1
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Seated DB Curls - Set 1
Weight: not so heavy DBs (example: 6kg DBs). this is more like a warm-up set. Test the weight in this set!
Reps: 12 per arm -
Seated Barbell Curls - Set 1
Weight: not so heavy (example: 15kg barbell). This is more like a warm-up set, so test the weight here!
Reps: 12 -
Rest: 1m 30s
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Seated DB Curls - Set 2
Weight: slightly heavier DBs (example: 8kg DBs).
Reps: 12 per arm -
Seated Barbell Curls - Set 2
Weight: slightly heavier (example: 20kg barbell).
Reps: 12 -
Rest: 2 m
-
Seated DB Curls - Set 3
Weight: slightly heavier DBs (example: 10kg DBs).
Reps: 10 per arm -
Seated Barbell Curls - Set 3
Weight: slightly heavier (example: 25kg barbell).
Reps: 10 -
Rest: 2 m
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Seated DB Curls - Set 4
Weight: same DBs (example: 10kg DBs).
Reps: 10 per arm -
Seated Barbell Curls - Set 4
Weight: same barbell (example: 25kg barbell).
Reps: 10 -
Rest: 2 m
Reverse Grip Scott Curls Round 2
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Reverse Grip Scott Curls - Set 1
Weight: not so heavy (example: 10kg barbell). Thumbs go over the bar!
Reps: 15 -
Rest: 1m 30s
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Reverse Grip Scott Curls - Set 2
Weight: slightly heavier barbell (example: 15kg barbell). Thumbs go over the bar!
Reps: 15 -
Rest: 1m 30s
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Reverse Grip Scott Curls - Set 3
Weight: slightly heavier barbell (example: 20kg barbell). If it is too heavy for you, grab a 5kg lighter barbell in the mid-set and finish with the remaining reps.
Reps: 12 -
Rest: 1m 30s
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Reverse Grip Scott Curls - Set 4
Weight: same barbell (example: 15-20kg barbell). If it is too heavy for you, grab a 5kg lighter barbell in the mid-set and finish with the remaining reps.
Reps: 12 -
Rest: 2 m
Supinated Seated Row Curls Round 3
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Supinated Seated Row Curls - Set 1
Weight: not too heavy (example: 15kg). Rotating the pinky finger at the top is important, as that will activate the short head of the biceps the most. Do not rest between reps! Also, the negative part of the rep should last for 2-3 seconds!
Reps: 12 per arm -
Rest: 2 m
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Supinated Seated Row Curls - Set 2
Weight: slightly heavier (example: 20kg). Rotating the pinky finger at the top is important, as that will activate the short head of the biceps the most. Do not rest between reps! Also, the negative part of the rep should last for 2-3 seconds!
Reps: 12 per arm -
Rest: 2 m
-
Supinated Seated Row Curls - Set 3
Weight: slightly heavier or the same (example: 20-25kg). If it becomes too heavy for you in the mid-set, lower the weight by 1 plate and finish the remaining reps! The weight is not important here. The proper reps are what it is all about! Also, the negative part of the rep should last for 2-3 seconds!
Reps: 10 per arm -
Rest: 2 m
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Supinated Seated Row Curls - Set 4
Weight: same as in the previous 3rd set (example: 20-25kg). If it becomes too heavy for you in the mid-set, lower the weight by 1 plate and finish the remaining reps! The weight is not important here. The proper reps are what it is all about! Also, the negative part of the rep should last for 2-3 seconds!
Reps: 10 per arm -
Rest: 2 m
Featured Workouts
Explore Workouts
Double the size of your biceps! The last exercise is a killer!
This workout has only 4 exercises, but each exercise has 4 sets. The last exercise you probably have not seen before! The goal here is to isolate only the biceps! you should do workouts like this once in 8 - 10 weeks. This will help you boost your growth! The best way to grow your arms is with separate arms workouts, but this is a unique isolation workout only for the biceps that you should do at the end of the week if you worked out your arms 2-3 days before!
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