Biceps:Week 6

We’re at the halfway portion of this Shattered! biceps trainer. That means you should be seeing more fullness and thickness in your biceps. Don’t forget to stay on top of your nutrition every day during this program. It’s great to consume the calories you need to grow on your biceps training day, but maximal growth only happens when you adhere to your nutrition and supplementation programs 7 days a week every week.

NOTES:

* I’ve emphasized longer rest periods, but today’s workout goes with much shorter rest periods—only 1 minute between sets. Varying the length of rest periods is another variable in your toolbox to help you make progress with a lagging body part.

* Remember what you put into these workouts is what you’re going to get out of them. Don’t allow yourself to have bad workouts because of life circumstances. Prepare yourself mentally for each workout.

* Make sure your supplements are on point, getting in your PRE-KAGED® before every workout to make sure you’re focused, and you have the nutrients you need for optimal performance and growth.

EXERCISE	COMMENT
Alternating dumbbell curls	3 SETS / 20 REPS Go back and forth between arms for each rep, and then rest 1 minute between sets

One-arm dumbbell preacher curls	3 SETS / 20 REPS Perform all reps for one side and then the other before resting 1 minute between sets

Concentration curls	3 SETS / 20 REPS Perform all reps for one side and then the other before resting 1 minute between sets

Alternating dumbbell hammer curls	3 SETS / 20 REPS Go back and forth between arms for each rep, and then rest 1 minute between sets

TIP: Today’s workout relies on all unilateral movements. This means that we’ll work each arm separately, whether we complete all reps for one arm before the other or whether we alternate. The purpose is to make certain that each arm works equally. For some bilateral moves it’s possible that one of your arms will take over and do more work than the other.

Check out my video for detailed tips on how to perform each exercise.