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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.

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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