May 19, 2011

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LCF’s Biceps Blaster! :)

by: Lauren Frahn - Posted in: Fat Loss, Training and Workout Tips

Time to get those BICEPS to EXPLODE! No, no, not really….but I certainly want it to feel that way! :)

There are times that I combine BICEPS and TRICEPS for a Total Arm Blaster Workout (….stay tuned….), but right now I am isolating them in order to really break the muscles down! :)


The biceps brachii, or simply biceps, is a two-headed muscle located on the upper arm. The short head is the outer biceps muscle and the long head is the inner biceps muscle. Its main function is at the elbow joint, where it flexes the elbow (moves the hand toward the shoulder) and supinates the forearm (rotates the palm upward).

LCF’s BICEP Workout #1 ~ Pyramid Sets for Growth!

EXERCISE                                                          # OF SETS         REP RANGE           REST TIME

EXERCISE

SETS

REP RANGE

REST

Seated Alternating D.B. Curl

4

15/12/10/8

1 Min

Reverse-Grip E-Z Bar Curl            SS

4

12/10/8/8

1 Min

Incline D.B. Curl                          SS

4

12/10/8/8

1 Min

Straight Bar Cable Curl 

DROP SET – 1x
*Face Away for Drop Set

4

8-10, Failure

1 Min

Rope Cable Curl

DROP SET – 1x

4

8-10, Failure

1 Min

“Down-The-Rack” D.B. Giant Set *

1

To Failure

1 Min

*For the “Down-The-Rack” D.B. Giant set, start with a set of dumbbells that cause you to fatigue at around 8-10 reps, then proceed “down-the-rack” of dumbbells (going to the next lowest weight and going to failure with each set) until you reach the end of the rack J Do you know what the meaning of a muscle burn is? Well, you do now!! J

Code Breakdown:

SS = Superset: Complete one set and move directly to the next exercise set, no rest in between. That counts as one set of the superset. Rest for the indicated amount of time before starting the superset again. Repeat the superset 3 or 4 times, as indicated.

DROP SET: Start with a weight heavy enough to fatigue for the first indicated rep range, than drop the weight to fatigue at the next indicated rep range. In this case, you will drop the weight once or twice (usually by 15%) as indicated, to failure…a.k.a. until you cannot get out even one more rep with proper form!! :)

Okay, it’s time to GO BLAST THOSE BICEPS!!! :) Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!! :)

LCF

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2 Responses for LCF’s Biceps Blaster! :)

  1. ModelsActresses International

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    May 21, 2011 4:06 am

    You have a great article here. I urge all my friends to arm themselves with the proper knowledge to get the best results safely.

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  2. Debasish Sarkar

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    June 1, 2011 8:46 am

    superb workout chart <3 it wont be wrong if i say am fan of ur workout charts

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