Biceps Overload Workout

Posted in: Gym Workouts
EXERCISE SETS REPS TEMPO REST
EXERCISE 1
Fast Tempo DB Bicep Curls 3 20 X-0-1-0 60 secs
EXERCISE 2
Slow Tempo E-Z Bar Curls 3 10 4-0-4-0 60 secs
EXERCISE 3
Barbell Cheat Curls 3 20 X-0-1-0 30 secs
EXERCISE 4
DB Bicep Isometric Holds 3 40 seconds X 60 secs
EXERCISE 5
Dumbbell Hammer Curls 2 10 X-0-4-0 60 secs
EXERCISE 6
Kettlebell Concentration Curls 2 10 X-0-2-0 60 secs
F - Failure | X- Maximum Contraction | AMRAP - As Many Reps As Possible

If building bigger stronger Biceps is on the top of your priority list then dedicating an entire workout to them every now and again is a great idea.

This is exactly what we are doing in this Biceps overload workout  - Focusing all of our mental and physical energy on Biceps muscle growth and performance.

This workout is structured to both overload the Biceps muscle with volume and tension working with both slow and fast tempos as well as high and low repetitions.

One of the main things I focus on when training Biceps is an aggressive initiation of the Biceps muscle at the beginning of the exercise ensuring the contraction is as strong as possible.  You may find your Biceps start to fatigue quite quickly and maintaining perfect form is difficult - this is when I like to intelligently implement the use of momentum to overload the muscles allowing for  extra volume (more reps).

Biceps Overload Workout Summary
  • Works the Biceps through a full range of motion
  • Utilises both high and low rep ranges
  • Utilises both fast and slow tempo
  • Overloads the muscles with volume and cheat sets/tempos
  • Great to add in every now and again if you want to focus on increasing the performance and size of the Biceps
  • Allows you to really focus on Biceps development
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