30 Inch Bicep Workout (Advanced)

by Andrew Cheyne
(Toronto)

I get this question all the time "Give me a great bicep workout". That is why I put this 30 inch bicep workout together.

Before we look at the workout, it is important to note this is advanced. Biceps are very easy to overtrain, and this workout will do that to them unless you are an advanced strength trainer.

30 Inch Bicep Workout
5 minute stretch/bodywight warmup
3 x 10 Close Grip Chin Up
3 x 21's
3 x 6-8 Wide Grip Barbell Curls
3 x 6-8 Close Grip Barbell Curls
3 x 8 Concentration Bicep Curls

If your biceps are not toast now add
1 or 2 Strip Sets cable curls. (Start with a certain weight and do as many as possible, once maxed out remove 1/4 of weight and repeat).

Now they are certainly done!

Again this 30 inch bicep workout is not for everyone. if an intermediate strength trainer attempts this on a regular basis they will most definitely overtrain the bicep and get minimal gains, and possible injury.

For a more moderate bicep workout check out our Back and Bicep Workout

Check Out Other Cutting Phase Workouts

CHECK OUT OUR NEWSLETTER SIGN UP BELOW AND I WILL LITERALLY SEND YOU 7 FREE E-BOOKS AND E-REPORTS

Sign Up For Our Free Newsletter And Recieve This FREE E-Book *SPECIAL OFFER* I Literally have 6 more FREE E-books and E-reports that I would like to send to you. Well over a 100$ value! TODAY YOURS FREE Email Name Then Don't worry -- your e-mail address is totally secure. I promise to use it only to send you a FREE copy of the Internet Health And Fitness Database Newsletter.