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4 - Week Bicep Program
Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout. • Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued. •Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically. • On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up. • Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription. 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 Curls 3 6-8 322 2 min Wide Grip Shrugs 3-4 6-8 322 2 min Stiff Leg Dead lifts 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 Curls 3-4 4-8 322 2 min Chin Ups 3-4 4-8 322 2 min Bent Over Over hand Barbell Rows 3-4 4-8 322 2 min Seated DB Shrugs 3-4 4-8 322 2 min Dead lifts 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 Article Directory: http://www.articledashboard.com For more FREE articles like this one on BODYBUILDING and FITNESS, visit: www.bestbody-building.com/ |
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