Bicep Workout- Giant Sets for Giant Biceps

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bicep workout

As much as we love training, it’s not like we take time out of the day to find a weight room and put ourselves through the paces, and leave feeling both sore and tired “just because”. We want to achieve results. The only thing better than doing work and feeling results is doing it while saving time on the clock.

By Roger Lockridge

Giant Sets

To keep this as simple and short as possible, giant sets are big supersets. Whereas supersets involve two exercises being performed without rest, giant sets are when you perform at least 4 in a row. Obviously these aren’t optimal to do in a gym if the stations you want to use are far apart or if your gym is busy. So it’s best to pick the exercises that allow you to stay within the confines of a station or two at the most. The advantage with this biceps workout is you only need a barbell, a pair of dumbbells, and a preacher bench. These are going to challenge you so don’t try to set any records when it comes to weight. Focusing on making each rep meaningful and getting a good contraction is what will lead to better results. Ready? Let’s do this.

Bicep Workout Exercise 1: Close Grip Barbell Preacher Curl

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We’re going with the preacher curl because it helps you isolate the biceps and prevents you from cheating. Starting with the close grip will help you concentrate on the outer head of the biceps. If you don’t use a full range of motion, then you’re not going to get the most out of it so go all the way down and curl all the way up.

Bicep Workout Exercise 2: Wide Grip Barbell Preacher Curl

bicep workout-wide-grip-curls

The time it takes to transition to this next exercise should take you no longer than 3-5 seconds. All you have to do is drop the bar, re-grip with a wider hand position, and take the bar back. Now the emphasis will switch to the inner head of the biceps. If you want to feel a little extra pop to this, imagine that you can supinate your hands and try to lift your pinkies up past your thumb. You’re using a bar so you won’t be able to do it but this method will help you maximize your contractions.

Bicep Workout Exercise 3: Seated Dumbbell Curl

bicep-workout-dumbell-curls

The time to change over to this one should be short as well. All you have to do is turn around on your bench, pick up the dumbbells, and sit back. You can alternate arms if you like or to save even more time, try to work with both arms at the same time. Just make sure you feel each arm doing its fair share.

Bicep Workout Exercise 4: Standing Hammer Curl

bicep-workout-hammer-curls

At this point you’re going to fatigue so now we’re going to allow a little freedom to maximize the work your biceps are getting. Stand up and start knocking out hammer curls with the same dumbbells you just performed the seated curls with. If you need to use a little swing to get them started, that’s fine but don’t use all momentum. Also control the weights on the way down.

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The Workout

You’re going to do three giant sets with these four exercises. While there is no rest between exercises, you will get 90 seconds rest between giant sets. Here’s the rep scheme for the workout.

Round 1 – 20 reps each.

Round 2 – 15 reps each.

Round 3 – 10 reps each.

As the reps go down, you should add weight. Obviously if you can’t complete all the reps, don’t adjust weight or go down in weight if necessary. If done correctly, this workout should take you less than 20 minutes to complete.