4 Week Bicep Muscle Building Program

If you're ready to get down to business and get the hardgainers results then you've come to the right place. This 4 Week Bicep Muscle Building Program is sure to give you the ripped hardcore muscles you've dreamed about.

If you are results driven then the   4 Week Bicep Muscle Building Programs your ticket to success!

WEEK 1 - PULL DAY -LARGE TO SMALL MUSCLES

EXERCISES	SETS	REPS	TEMPO	REST
Bent Over Rows	3 - 4	6 - 8	3.2.2	2 min
Pull Ups	3 - 4	6 - 8	3.2.2	2 min
Elbows in Wide Grip Curls	3	6 - 8	3.2.2	2 min
Wide Grip Shrugs	3 - 4	6 - 8	3.2.2	2 min
Stiff Leg Dead Lifts	3 - 4	6 - 8	3.2.2	2 min

WEEK 2 - PUSH DAY - LARGE TO SMALL MUSCLES

EXERCISES	SETS	REPS	TEMPO	REST
Incline Barbell Press	3 - 4	6 - 8	3.2.2	2 min
Standing Dumbell Shoulder Press	3 - 4	6 - 8	3.2.2	2 min
Close Grip Bench Press	3	6 - 8	3.2.2	2 min
Seated Calve Raises	3 - 4	6 - 8	3.2.2	2 min
1 Leg Box Squats	3 - 4	6 - 8	3.2.2	2 min

WEEK 3 - SMALL TO LARGE MUSCLES

EXERCISES	SETS	REPS	TEMPO	REST
Close Grip Bicep Curls	3 - 4	4 - 8	3.2.2	2 min
Chin Ups	3 - 4	4 - 8	3.2.2	2 min
Bent Over Overhand Barbell Rows	3	4 - 8	3.2.2	2 min
Seated DB Shrugs	3 - 4	4 - 8	3.2.2	2 min
Dead Lifts	3 - 4	4 - 8	3.2.2	2 min

WEEK 4 - SMALL TO LARGE MUSCLES

EXERCISES	SETS	REPS	TEMPO	REST
Dips	3 - 4	4 - 8	3.2.2	2 min
Seated Dumbell Shoulder Press	3 - 4	4 - 8	3.2.2	2 min
Flat Barbell Chest Press	3	4 - 8	3.2.2	2 min
Standing Calve Raises	3 - 4	4 - 8	3.2.2	2 min
Barbell Squats	3 - 4	4 - 8	3.2.2	2 min

This is not for those content to sit on the sidelines.