Biceps:Week 11

We only have two more workouts on your biceps emphasis on Shattered! You’ll be repeating your Week 3 workout today, but now you’ll be using heavier weights. You should notice impressive improvements since the last time you performed this workout.

NOTES:

* Include warm-up sets as needed.

* You’ll be using rest-pause, a technique that should be almost second nature at this point. Many of my other intensity principles likely have required you to incorporate rest-pause to complete all reps at an appropriate weight.

* Don’t forget to start your day with fluid and fast-digesting protein such as Micropure® Whey Protein Isolate. During the night your body goes into catabolism (muscle breakdown), and getting in a high quality whey protein product helps stop this and jump-start anabolism (muscle growth).

EXERCISE	COMMENT
Alternating dumbbell curls	4 SETS / 15 + 5 REPS Rest pause with 2 minutes of rest between sets

High-pulley cable curls	4 SETS / 15 + 5 REPS Rest pause with 2 minutes of rest between sets

Drag curls	4 SETS / 15 + 5 REPS Rest pause with 2 minutes of rest between sets

Standing cable curls	2 SETS / 20 + 5 REPS Rest pause with 2 minutes of rest between sets

TIP: At this point, you should not only be able to train your biceps more effectively, but you should also have ingrained greater dedication and discipline. This will not only help you improve your overall physique, but will also translate to other aspects of your life.

Check out my video for detailed tips on how to perform each exercise, and also review the Week 3 video for a reminder