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The Perfect Bicep Workout (2019)

The document provides details on the "Perfect Bicep Workout" including 5 exercises that target the biceps muscles from different angles. It explains that the workout addresses all parts of the biceps, the three major functions of the muscles, and the entire strength curve. The workout consists of 5 exercises - barbell cheat and drag curls, weighted chin ups and peak contraction chin curls, banded dumbbell curls, dumbbell inclined curls, and a dumbbell curl trifecta. Rep ranges and sets are provided for each exercise.

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itztony
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2K views4 pages

The Perfect Bicep Workout (2019)

The document provides details on the "Perfect Bicep Workout" including 5 exercises that target the biceps muscles from different angles. It explains that the workout addresses all parts of the biceps, the three major functions of the muscles, and the entire strength curve. The workout consists of 5 exercises - barbell cheat and drag curls, weighted chin ups and peak contraction chin curls, banded dumbbell curls, dumbbell inclined curls, and a dumbbell curl trifecta. Rep ranges and sets are provided for each exercise.

Uploaded by

itztony
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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ATHLEAN-X

THE PERFECT
BICEP WORKOUT
SETS AND REPS INCLUDED

YOU SHOULD FEEL YOUR BICEPS LIKE


NEVER BEFORE.
We’ve addressed every, single component of biceps training, all in
one selection of exercises.
HIGHLIGHT REEL
The Perfect Bicep Workout

That classic advice to ‘just do curls’ or ‘don’t train the


biceps directly’ is just wrong. It’s simply not enough if
1 you want to take your biceps development to the next
level.

The biceps has a short head and a long head. The brachialis
2 muscle isn’t part of the biceps, but it plays a large part in
the width of your biceps.

There are three major functions of the biceps that the


3 Perfect Biceps Workout should cover: elbow
supination, elbow flexion and shoulder flexion

There are also three separate parts of the biceps strength


4 curve, and different exercises maximize contraction in
different parts of the strength curve.

This Perfect Biceps Workout is structured to work the entire

5 biceps and brachialis, and also covers all three major


functions of the biceps and every portion of the biceps
strength curve.
The Perfect Bicep Workout EXERCISE 1
1A. BARBELL CHEAT CURLS - 3 SETS TO FAILURE
1B. BARBELL DRAG CURLS - TO FAILURE

EXERCISE 2
2A. WEIGHTED CHIN UPS - 3 SETS TO FAILURE
2B. PEAK CONTRACTION CHIN CURLS - TO FAILURE

EXERCISE 3
BANDED DB CURLS - 3 SETS TO FAILURE

EXERCISE 4
DB INCLINDED CURLS - 2 SETS TO FAILURE
(STRETCH REFLEX)

EXERCISE 5
DB CURL TRIFECTA - 2 SETS (ALTERNATIVE POSITIONS
FOR A TOTAL OF 8 REPS IN EACH POSITION, EACH ARM)

Read the full blog HERE on the ATHLEAN-X blog


Printer Friendly Version

THE PERFECT
BICEP WORKOUT
Exact Sets & Reps Included

EXERCISE 1 A. Barbell Chest Curls


3 Sets to Failure
B. Barbell Drag Curls
To Failure

B. Peak Contraction Chin


EXERCISE 2 A. Weighted Chin Ups
3 Sets to Failure Curls - To Failure

EXERCISE 3
Banded DB Curls
3 Sets to Failure

DB Inclined Curls
EXERCISE 4 2 Sets to Failure
Stretch Reflex

DB Curl Trifecta
EXERCISE 5 2 Sets, Alternative
Positions
Total of 8 Reps in Each
Position, Each Arm

For more science-backed, complete workouts, visit athleanx.com

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