Who hasn’t been moved by the giant bicep peaks of Arnold Schwarzenegger? The one man who singlehandedly made big-ass biceps synonymous with self-confidence. And I know I’m not the only one that agrees. Every year when summer comes around, I see guys run straight to the dumbbell rack to do curls until their arms fall off.
Now you don’t want your arms to fall off right before summer, that would make enjoying your cold beverages quite difficult. On the other hand, wouldn’t it be nice to curl that bottle to your lips and make a bicep pop? Give me the last five minutes of your workout and I’ll get you well on your way.
Speaking of summer: Muscle Building and Losing Fat: The 3 Most Important Tips
Beat the Biceps
The biceps are a small muscle group and do not require 45 minutes of direct isolated punishment. We can hit them quickly with a well thought out superset and get them on their way to recovery. Lucky, we can use this approach up to three times a week if your guns are lagging. Make sure to prioritize the primary compound lifts at the beginning of your workout, but set aside the last 5 minutes of your workout to pump your peaks.
Use this time efficient superset to cover the entire range-of-motion and strength curve of the biceps to stimulate new growth. If you're really feeling ballsy and want to split your sleeves, pair this bicep pumper with the 5-Minute Triceps Thumper.
Complete the entire superset 3 times, resting only 45 seconds in between each superset. One-superset includes: Seated DB curls, incline DB curls, and EZ-bar spider curls with no rest period. Use of proper form and the desired rep range will determine the weight used for each exercise. Do not reach failure during any set unless indicated. Short of Failure (SOF) means stopping one-rep prior to Total Failure. Total Failure (TF) is the inability to do anymore complete reps with proper form. Time Check: 4:45.
Related: Every Day is Arm Day: 5-Minute Biceps and Forearms
Exercise | Rep Range |
|---|---|
Seated DB Curls | 6 - 8 |
Incline DB Curls | 7 - 9 |
EZ-bar Spider Curls | 8 - 10 |
Rest | 45 Seconds |
Seated DB Curls | 6 - 8 |
Incline DB Curls | 7 - 9 |
EZ-bar Spider Curls | 8 - 10 |
Rest | 45 Seconds |
Seated DB Curls | 6 - 8 (SOF) |
Incline DB Curls | 7 - 9 (SOF) |
EZ-bar Spider Curls | 10 - 14 (TF) |
Seated Biceps Dumbbell Curls
Incline Biceps Dumbbell Curls
EZ-bar Spider Curls
Suggested Reads:
- Horseshoes and Goat Balls: Triceps Explosion
- 5-Minute Six-Pack Abs Shredder
- 5-Minute Colossal Calves