Big Arms Training Articles

The Fat Burning Secrets

Hottest Bodybuilders Videoclips

Biceps in 4-weeks

By Vince DelMonte, author of No Nonsense Muscle Building


Below is a sample 4-Week Bicep Prioritization Program:

Workout A:

Pull Day (Large To Small Muscles)

Exercises Sets Reps Tempo Rest
Bent Over Rows 3-4 6-8 322 2 min
Pull Ups 3-4 6-8 322 2 min
Elbows in Wide Grip Gurls 3 6-8 322 2 min
Wide Grip Shrugs 3-4 6-8 322 2 min
Stiff Leg Deadlifts 3-4 6-8 322 2 min

 

Workout B:

Push Day (Large To Small Muscles)

Exercises Sets Reps Tempo Rest
Incline Barbell Press 3-4 6-8 322 2 min
Standing DB Shoulder Press 3-4 6-8 322 2 min
Close Grip Bench Press 3 6-8 322 2 min
Seated Calve Raises 3-4 6-8 322 2 min
1-Leg Box Squats 3-4 6-8 322 2 min

 

Workout C:

(Small To Large Muscles)

Exercises Sets Reps Tempo Rest
Close Grip Bicep Gurls 3-4 4-8 322 2 min
Chin Ups 3-4 4-8 322 2 min
Bent Over Overhand Barbell Rows 3-4 4-8 322 2 min
Seated DB Shrugs 3-4 4-8 322 2 min
Deadlifts 3-4 4-8 322 2 min

 

Workout D:

(Small To Large Muscles)

Exercises Sets Reps Tempo Rest
Dips 3-4 4-8 322 2 min
Seated DB Shoulder Press 3-4 4-8 322 2 min
Flat Barbell Chest Press 3-4 4-8 322 2 min
Standing Calve Raises 3-4 4-8 322 2 min
Barbell Squats 3-4 4-8 322 2 min

 

About The Author

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain. He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.