BIONIC BICEPS – FULL PROGRAM

BIONIC BICEPS – FULL PROGRAM

 

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The purpose of BIONIC BICEPS PROGRAM is to increase strength in your biceps by executing heavy volume of high reps and sets three days per week, for three weeks.

I can say by the third week, i felt stronger than I ever have before in my biceps. It’s given me additional confidence when gauging my physique. I say that because I have never isolated biceps in my years of training until now.

I was determined to develop stronger biceps this year. I personally programed this workout from experimenting on myself first. This will be taxing by the end of the first week, but you have to stick to it if you want to to feel that increased strength in your biceps.

As I stated earlier, I’ve lagged for years in my bicep training so I had to push myself beyond my own fear and laziness to complete this program. Each day going in during my second week i did not want work on these biceps. I was pushing myself.

I didn’t want to work them because I would be so sore at night. It’s all about pushing yourself to go where you haven’t been. Where I haven’t been was a place to where I was so sore from working out my biceps, I didn’t want to go back to the gym. I had never been to that place until now.

This is about discovering yourself in areas, you as an individual need to become stronger in. It’s all about pushing yourself to become a better, stronger, wiser you.

You will have to complete three blocks of exercises, which will consist of 5 sets for 100 reps each. This will give you 300 reps for the day, 900 for the week, to total 2,700 by the end of your program.


HOW TO PICK A STARTING WEIGHT

FIND YOUR 10 REP STRUGGLE MAX for each of the following exercises.. Your struggle max are 10 reps that are ugly and ones you struggle to get up on your own.

SEATED ISOLATED PREACHER CURLS
SEATED EZ BAR CURLS
ROPE HAMMER CURLS

Once you’ve found those numbers, you will need to write those numbers down. Now you want to subtract those numbers by 50 pounds. That number will be the weight you will begin with on each exercise. Say if your ten rep max on isolated preacher curls was 60 pounds, the weight you would start with would be 10 pounds ( 60 lbs – 50lbs = 10 lbs) .

The goal by the end of this three week program is to increase enough strength to execute those struggle reps, without any struggle.


WEEK 1
Increase the weight by 10 pounds after each set.

WEEK 2
Begin the 1st set of each DAY by increasing the weight by 5 pounds from your first set WEEK 1, then increase the weight by 5 pounds after each set.

WEEK 3
Begin the 1st set of each DAY by increasing the weight by 10 pounds from your first set from WEEK 1, then increase the weight by 10 pounds after each set.

Some reps are going to be tougher than others due to muscle fatigue from the previous exercises. Do what you have to do to complete your sets and reps.

I have provided you a table of your own that you can print and fill out to keep track of your progress. Once you’ve completed the program email me your numbers and I’ll tag & post it to my social media. They have to be accompanied by before and after flex pics as well.


WEEK 1

DAY 1

(1) ISOLATION – CONCENTRATED DB PREACHER CURLS

SET/ REPS WEIGHT
1 / 30
2/ 25
3/ 20
4/ 15
5/ 10

WEEK 2

DAY 2

(2) COMPOUND – EZ BAR PREACHER CURL

SET/ REPS WEIGHT
1 / 30
2/ 25
3/ 20
4/ 15
5/ 10

WEEK 3

DAY 3

(3) CABLE ROPE HAMMER CURLS

SET/ REPS WEIGHT
1 / 30
2/ 25
3/ 20
4/ 15
5/ 10

WEEK 1

DAY 1
(1) ISOLATION – CONCENTRATED DB PREACHER CURL
(2) COMPOUND – EZ BAR PREACHER CURL
(3) CABLE ROPE HAMMER CURL

DAY 2
(2) COMPOUND – EZ BAR PREACHER CURL
(3) CABLE ROPE HAMMER CURLS
(1) ISOLATION – CONCENTRATED DB PREACHER CURL

DAY 3
(3) CABLE ROPE HAMMER CURLS
(1) ISOLATION – CONCENTRATED DB PREACHER CURL
(2) COMPOUND – EZ BAR PREACHER CURL


WEEK 2

DAY 1
(2) COMPOUND – EZ BAR PREACHER CURL
(3) CABLE ROPE HAMMER CURLS
(1) ISOLATION – CONCENTRATED DB PREACHER CURL

DAY 2
(3) CABLE ROPE HAMMER CURLS
(1) ISOLATION – CONCENTRATED DB PREACHER CURL
(2) COMPOUND – EZ BAR PREACHER CURL

DAY 3
(1) ISOLATION – CONCENTRATED DB PREACHER CURL
(2) COMPOUND – EZ BAR PREACHER CURL
(3) CABLE ROPE HAMMER CURLS


WEEK 3

DAY 1
(3) CABLE ROPE HAMMER CURLS
(1) ISOLATION – CONCENTRATED DB PREACHER CURL
(2) COMPOUND – EZ BAR PREACHER CURL

DAY 2
(1) ISOLATION – CONCENTRATED DB PREACHER CURL
(2) COMPOUND – EZ BAR PREACHER CURL
(3) CABLE ROPE HAMMER CURLS

DAY 3
(2) COMPOUND – EZ BAR PREACHER CURL
(3) CABLE ROPE HAMMER CURLS
(1) ISOLATION – CONCENTRATED DB PREACHER CURL


 

 

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