Even if you've only been working out for a month or two, there's a 100 percent chance you've done a biceps workout. If you've been training for a year a two, you probably have your own hardcore biceps workout you go to when you're in need of a serious pump. But whether you're a gym newb or a gym veteran, I guarantee you've never done a biceps workout quite like this one!
Nope, you're not going to be spending hours in the gym. In just about 30 minutes of intense work, you're going to have a mind-blowing pump. Make sure you're wearing a tank top, because I'll even go as so far to say that this biceps wreckage will give you one of the best biceps pumps you've ever had!
On that note, let's cut the chitchat and get to the meat of this workout. It's time to blow up those biceps!
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Warm-Up/Exercise 1 Straight Barbell Curl 1 set of 50 reps
Calling this a warm-up set is a bit deceiving—a 50-rep set is usually a recipe for an immediate pump—but, we're going to keep it light. I want you to use an empty 45-pound barbell and crank out 50 reps without putting the bar down.
You may have to rest it momentarily on your thighs or whatever, but don't set the bar on the ground until that 50th rep is completed. Once you get about halfway in, you'll realize getting those 50 reps will be a lot harder than you initially thought. You're well on your way to a massive pump.
Exercise 2 Alternating Standing Dumbbell Curl
1 set of 25 reps per arm
We're only doing one working set, but these reps are no joke. The key here is to go as heavy as you can. It's a high-rep working set, but don't sell yourself short. I want you to really push it and pick up heavy-ass dumbbells. Your biceps will be screaming as you hold on to those suckers for 50 total reps.
It's fine if there's a slight swing in the rep—a cue I always liked from Arnold—as long as you don't overdo it. As you can see in the video, I have a little swing at the bottom, but I'm still getting a good squeeze. There's not so much momentum that it takes away from working the biceps
Exercise 3 28-Method Barbell Curls
5 sets of 28 reps
To perform the 28 Method, do 7 regular reps, 7 slow reps, 7 half-reps at the top, and 7 half-reps at the bottom. This method has been a staple for me for a long time. It's an awesome way to get an incredible pump. After 5 sets of it, your arms will definitely be feeling like Jell-O.
I've always said the 7 super-slow reps are the most effective and the most brutal. Your body will do everything it can to speed up the rep, but you have to fight to keep it as slow as possible. If you think you're going slowly, try to go even slower! I want you to think to yourself, "Slow, slow, slow," on the way up and all the way down. Try to mimic how slowly I'm moving in the video.
By this point, we've done 200-plus reps in rapid fashion. Your pump should be outrageous. Don't fret; we still have one brutal finisher—and 140 reps—to go.
Exercise 4 Machine Preacher Curl Finisher
3 sets of 30, 1 set of 50
This is a straight nasty finisher, there's no doubt about it. Your biceps are already screaming, but these machine preacher curls will blow up your biceps something gnarly. It's the best way to finish the job.
I stay with good, strict form here because the machine won't allow much else. I also try to pump these out fairly quickly (think of a piston moving) to really create a killer burn. I urge you to push all the way through and bust out all 30 reps without pausing. You may not be able to go heavy, and you'll definitely have to remove some weight on the final set, but these 140 reps will set your biceps up for some crazy growth.
Shut Up and Curl
I'm confident this hardcore workout will wreck your biceps and give you one of the best pumps you've ever had. You may even look jacked all week long.
Are you motivated to get after it? Go do it!