Workout of the week! 24/04/17

Karl Seaward
Apr 24, 2017
1 min read

This weeks workout is straight up bodybuilding workout all about biceps! This workout comes from Rich Piana via his YouTube channel. This workout concentrates on volume style training, with 8 exercises, each 5 sets with a range of reps from 10-20 depending on the exercise. As shown in the video below the point of the workout is to use lower weights and gain a better stretch when performing the exercises.

Biceps workout

1. Standing Cable Curls (To the head, cable handle high up) 5 sets

2. Dumbbell Preacher Curls (singles) 5 sets 20-12 reps

3. Dumbbell Incline Curls 5 sets 16-10 reps

4. Dumbbell Concentration Curls 5 sets 16-10 reps

5. Cable Concentration Curls 5 sets 20-16 reps

6. Seated Cable Curls (singles) 5 sets 16-10 reps

7. Hammer Concentration Curls 5 sets 16-10 reps

8. Zottman Curls 5 sets 20-16 reps

I really enjoyed this workout, very easy to do with very little equipment. The key to this workout is selecting the correct weight for the exercises and for the rep ranges. Selecting a weight too heavy will not benefit this type of training and you will most likely be unable to finish.

On a final note, this gave a great pump to the muscle and I could really feel the stretch in the biceps. Rich is correct when saying that this will kill the biceps! I could barely lift my arms afterwards! Try it yourself and remember to use a suitable safe weight.

Karl Seaward