Bicep Workout (SORE IN 6 MINUTES)
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Date: 2022-04-22
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Comments and reviews: 10
Christopher
Workout Summary for Mobile Phone: -
1. Biceps exercise used in this workout is the incline variable curl. -
2. Choose a dumbbell that represents your 10 rep max on incline bicep curls and perform 5 reps. -
3. Key is to lower the dumbbell to a count of 3 seconds and raise it to a count of 1 second. This equals 4 seconds per rep. -
4. As soon as you are finished with the incline curl for five reps you sit up and perform 5 seated dumbbell curls using the same tempo -
5. Finally, without resting, lean forward on the bench and perform a leaning drag curl to focus the effort on the contracted range of the bicep curl -
6. With little to no rest, put down the dumbbells and pick up the next set which should be five pounds less than the ones you were just using. Repeat the entire sequence for the second minute of the workout. -
7. Continue dropping five pounds on the dumbbell weight and performing the same three variations of the incline curl until you have completed five minutes of work. -
8. Lastly, go back to the original dumbbell weight that you were curling with and pick them up once again; performing eccentric only repetitions.
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Workout Summary for Mobile Phone: -
1. Biceps exercise used in this workout is the incline variable curl. -
2. Choose a dumbbell that represents your 10 rep max on incline bicep curls and perform 5 reps. -
3. Key is to lower the dumbbell to a count of 3 seconds and raise it to a count of 1 second. This equals 4 seconds per rep. -
4. As soon as you are finished with the incline curl for five reps you sit up and perform 5 seated dumbbell curls using the same tempo -
5. Finally, without resting, lean forward on the bench and perform a leaning drag curl to focus the effort on the contracted range of the bicep curl -
6. With little to no rest, put down the dumbbells and pick up the next set which should be five pounds less than the ones you were just using. Repeat the entire sequence for the second minute of the workout. -
7. Continue dropping five pounds on the dumbbell weight and performing the same three variations of the incline curl until you have completed five minutes of work. -
8. Lastly, go back to the original dumbbell weight that you were curling with and pick them up once again; performing eccentric only repetitions.
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Jacob
I did this workout for the first time around 4 years ago and the next day. eh I had no soreness. 2 days later, however. I sat motionless for the entire day with my arms totally outstretched unable to even bend my elbow to scratch my nose. My arms were wholly (severely) injured from wrist to elbow and rendered entirely useless as I was subjected to a staggering level of intense, consistent pain for the next 12 hours. And then the next day as well. I have come to call this phenomenon Frankenstein Friday. This is a completely true story.
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I did this workout for the first time around 4 years ago and the next day. eh I had no soreness. 2 days later, however. I sat motionless for the entire day with my arms totally outstretched unable to even bend my elbow to scratch my nose. My arms were wholly (severely) injured from wrist to elbow and rendered entirely useless as I was subjected to a staggering level of intense, consistent pain for the next 12 hours. And then the next day as well. I have come to call this phenomenon Frankenstein Friday. This is a completely true story.
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jordanlover23
I never understand how you guys do stuff like this. When I-m done with a working set I-m DONE - at the most, I can do another 3-7 reps with a much lighter weight as a drop set (e. g. 35 pound curls to 20 pound curls, but after that I-m done - the muscles/tendons are simply too taxed to continue, plus the lactic acid buildup.
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I never understand how you guys do stuff like this. When I-m done with a working set I-m DONE - at the most, I can do another 3-7 reps with a much lighter weight as a drop set (e. g. 35 pound curls to 20 pound curls, but after that I-m done - the muscles/tendons are simply too taxed to continue, plus the lactic acid buildup.
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ejensenmd
I-m not sure why he only did sets of two after the first weight drop. If he completed it all then it needs to be part of the video. Just show the whole thing including grabbing the weights. If it-s a follow along then let us actually follow along. Don-t show an abbreviated version.
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I-m not sure why he only did sets of two after the first weight drop. If he completed it all then it needs to be part of the video. Just show the whole thing including grabbing the weights. If it-s a follow along then let us actually follow along. Don-t show an abbreviated version.
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BrianJ
Been so sore the last few days I-m pretty sure I overtrained my biceps it-s a horrible sore pain good thing I saw your video about overtraining and it makes sense I-ll do biceps then more pulling moves the day after then biceps again and I-m paying for it now: -(
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Been so sore the last few days I-m pretty sure I overtrained my biceps it-s a horrible sore pain good thing I saw your video about overtraining and it makes sense I-ll do biceps then more pulling moves the day after then biceps again and I-m paying for it now: -(
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Paulo
I like all of the videos, even if I am a physiotherapist myself. Great great content, I use it for my own training as well as for rehab exercices ideas. Thanks for the great content! Keep up the great work and stay safe!
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I like all of the videos, even if I am a physiotherapist myself. Great great content, I use it for my own training as well as for rehab exercices ideas. Thanks for the great content! Keep up the great work and stay safe!
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SuperSaiyan
I just did this, ended up with 7 minutes though because the last eccentric. Then I did the rest of my workout for biceps and lats lol. Can barely flex, not sore yet. Probably looking at some DOMS. (Not those kind)
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I just did this, ended up with 7 minutes though because the last eccentric. Then I did the rest of my workout for biceps and lats lol. Can barely flex, not sore yet. Probably looking at some DOMS. (Not those kind)
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scorpionkiller19
I did this once or twice a week for a year and I got jacked. No where near him but im so happy with the results. The only change i make is that i go switch out the weights. Im not a monster.
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I did this once or twice a week for a year and I got jacked. No where near him but im so happy with the results. The only change i make is that i go switch out the weights. Im not a monster.
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Dr-x
Sir I need some body tips from u. sir I have 17 inches biceps and 44 inches chest. sir I have gain well but sir now I need to give shape of my body (I don't have well developed cuts)could u help me sir.
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Sir I need some body tips from u. sir I have 17 inches biceps and 44 inches chest. sir I have gain well but sir now I need to give shape of my body (I don't have well developed cuts)could u help me sir.
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Sandgroper203
Only when jeff rolls up his sleeves do you see his amazing incredible arms and its videos like this that show us how to get them too. thank you mate. ( 6. 32 - 7. 13 unflexed still massive)
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Only when jeff rolls up his sleeves do you see his amazing incredible arms and its videos like this that show us how to get them too. thank you mate. ( 6. 32 - 7. 13 unflexed still massive)
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