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.
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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.
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