Best Bicep Routine for Strength & Big Bicep Peaks

Unique and explosive bicep workout that focuses on targeting the bicep peaks for maximum development. Performing barbell bicep curls, hammer dumbbell bicep curls and barbbell reverse bicep curls, this is by far the best bicep routine you can do to dramatically increase your bicep peaks!

Hi everyone!

This is probably the most effective and best bicep routine you can do in order to significantly increase the size of your bicep peaks. It uses a unique technique called the “finger grip”. For each bicep exercise listed below, you want to grip the barbell or dumbbell in the cup of your fingers rather than in the cup of your palm. When you curl up to the top, make sure that your palms are facing up and are parallel to the ground. This is the ultimate technique to increasing your bicep peaks as it doesn’t allow your secondary muscles like your forearms to do much work. All the emphasis is on your biceps and more specifically your bicep peaks!

Exercise 1: Finger Grip Barbell Bicep Curls

4 Sets – 15,12,12,10

60 second break between sets

Barbell Bicep Curl Bottom Position

Barbell Bicep Curl Top Position

Exercise 2: Finger Grip Hammer Dumbbell Bicep Curl

4 Sets of “Moving Down the Rack”

120 second break between sets.

Moving Down the Rack: Choose a weight that you can do 10 to 12 reps with. Perform a hammer dumbbell bicep curl set to failure and then immediately grab two more dumbbells five pounds less in weight and do another set to failure. Continue to perform hammer dumbbell bicep curl sets to failure until you reach the end of the dumbbell rack and there are no more weights to lift.

Hammer Dumbbell Bicep Curl Bottom Position

Hammer Dumbbell Bicep Curl Top Position

Exercise 3: Finger Grip Dumbbell Reverse Bicep Curls

4 Sets of “Moving Down the Rack”

120 second break between sets.

Dumbbell Reverse Bicep Curls Bottom Position

Dumbbell Reverse Bicep Curls Top Position

Moving Down the Rack: Choose a weight that you can do 10 to 12 reps with. Perform a dumbbell reverse bicep curl set to failure and then immediately grab two more dumbbells, five pounds less in weight and do another set to failure. Continue to perform dumbbell reverse bicep curl sets to failure until you reach the end of the dumbbell rack and there are no more weights to lift.

Moving between barbell bicep curls and dumbbell bicep curls is the most effective and efficient way to build your biceps and bicep peaks because it works on power and strength with the barbbell curls and ensures one arm is not doing more work than the other with the dumbbell curls!

This is a unique workout with a very unique technique and is one of the most effective and in my opinion, one of the best bicep routines you can do for max development of your bicep peaks!

Until the next installment, keep it positive, keep it healthy and make it a great day!

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Build the Arms of Your Life With the Arm Assault Workout

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Hi everyone!

Achieve ultimate arm development by incorporating this workout into your routine! If you are after a massive pump that will push your arms to bigger, stronger, more defined heights, get in on this workout now!

This workout only uses two exercises: bench dips for triceps and barb bell curls for biceps. This may seem a little light for number of exercises but its the way we are going to mix it up that makes this workout the powerful, explosive routine that it is.

You are going to start with 20 bench dips, so either do 20 bench dips with your own body weight or add some additional weight on your thighs so you can do 20. Once complete, pick a weight that you can perform 10 barb bells curls and jump right into it. Once complete, go right back to bench dips and do another 10 reps. To finish off circuit 1, do 20 barb bell curls. You then want to rest no more than 90 seconds and repeat the circuit. In order to complete this bicep and tricep arm assault workout, do the entire circuit 3 times.

As a recap, here are the sets and reps for one circuit. Don’t forget to check out the video above if you are unsure or unfamiliar with the exercises presented below.

Bicep & Tricep Arm Assault Workout – Complete 3 Circuits to Complete Workout

Exercise 1: Bench Dips

20 Reps

Exercise 2: Barb bell Curls

10 Reps

Exercise 3: Bench Dips

10 Reps

Exercise 4: Barb bell Curls

20 Reps

The key to continual muscle development is to constantly switch up your routines in order to keep your muscles guessing. This workout is a perfect example of that compared to your typical arm workouts. The sets and reps are altered and doing 4 exercises in a row not only builds a super pump in your arms but also develops that muscular endurance

For maximum results in 2010, be sure to follow a workout program workouts that varies every few weeks in sets, reps and rep tempo and moves between circuit training and non circuit training workout phases. This will enable you to build the most muscle, burn the most fat and build your muscular endurance and push you that much closer to the best shape of your life!

For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities, specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look and get you into the best shape of your life, please follow the link: Ultimate 90 Day Workout & Nutritional Program

This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.

This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!

This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program

Significantly Increase the Peaks of Your Biceps

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Hi everyone!

A lot of people working out these days spend hours working on their arms and more specifically their biceps. Unfortunately most have trouble building the actual peak of the bicep. Building the sides of the bicep is typically done by using varying hand positions using straight bars, curl bars, preacher bars and different dumbbell lifting techniques. All these lifting techniques mentioned use biceps but also use secondary muscles like your forearms for example.

The secrete to developing major peaks on your biceps is to do isolation training. Isolation training is where you focus on one body part and limit the number of secondary muscles aiding you in doing the exercise. Therefore, in this case, you will want to focus strictly on your biceps and try and eliminate as many secondary muscles aiding you in the lifting of the weight or particular exercise you are doing.

As mentioned before, the major secondary muscle aid in any bicep exercise is the forearms. Limiting your forearms in aiding you to do the exercise is therefore the key to building massive bicep peaks. In order to limit the aid of your forearms, try 90 degree chin ups, barbell curls and dumbbell curls with a hook grip.

In order to do a hook grip for a 90 degree chin up, rap your fingers around the chin up bar and pull up rather than grasping the chin up bar with your palms and fingers. Pull up to 90 degrees, hold and slowly go back down doing a negative. Repeat the exercise to failure. You will notice major emphasis on your biceps and bicep peaks.

In order to do a hook grip for a barbell curl or dumbbell curl, hold the barb bell or dumbbell down in the finger tips with your wrists and palms pushed out. Curl up without moving your wrists. Curl to the top and complete the positive movement of the exercise to the point where your palms are parallel to the floor. You will notice that at no point will your biceps have a chance to take a break and that all the stress is put strictly on your biceps. This is key to building muscle and follows the time over tension principle of muscle development (principle upon witch you want to keep constant tension for at least 45 seconds per set on the muscle you are working out). Once you have reached the top of the exercise, hold for a moment and bring slowly bring the weight down doing a negative.

Use these tips the next time you are working out your biceps and after a few sets, check out the peaks of your biceps and the amazing pump you are getting in your arms! Doing this over a few weeks will add some serious peaks to your biceps and people will no doubt be asking you you’re secrete! Don’t worry, I don’t mind if you share it with them!

For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities, specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look and get you into the best shape of your life, please follow the link: Ultimate 90 Day Workout & Nutritional Program

This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.

This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!

This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program

Bicep Blast Circuit Training Workout

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The next time you are working out your biceps, focus on the quality of each repetition rather than on how many sets you do. Ultimate bicep development is not achieved by doing 101 sets but rather by doing the right exercises the right way.

Try the workout below the next time you are working out your biceps. This is a circuit training workout and therefore you want to perform one exercise and then immediately move on to the next exercise without a break. Once you have completed the circuit, try and repeat the circuit again. Continue to repeat the circuit until you can only manage 1 to 5 repetitions per exercise. Ideally, you want to get about 6 to 12 repetitions per exercise. If you can do three circuits in a row in this range than you should increase the weight. If you can’t do more than one circuit in this range, then you should decrease the weight.

Below are the exercises for the bicep blast circuit training workout. Be sure to check out the video above if you are unsure or unfamiliar on how to perform these exercises.

1. Barbell Curl

Begin by loading an Olympic Bar with a weight you are comfortable with to perform up to 15 repetitions. Holding the bar in the bottom position, curl the bar up to the top position. This should take you 2 to 3 seconds. Hold at the top for a moment and then perform a negative and slowly take the bar down, taking 5 to 6 seconds to do so and concentrating on keeping constant tension on your biceps. Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.

2. Chin Ups

Position your hands on the chin up bar and once you are ready, pull yourself up from the bottom position up until your biceps are 90 degrees to your forearms. Hold for a moment and then perform a negative by slowly letting yourself move back to the bottom position, taking 4 to 6 seconds to do so. Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.

3. Tubbing Curls

Using some plastic rubber flexible tubing with handles, perform 30 to 40 repetitions of curls. Make sure each rep is controlled. Focus on properly flexing the bicep and focus on trying to get as much of a pump as you can and pushing as much blood as you can into that muscle.

4. Dead Arm Curl

Place a dumbbell in each hand and lean forward as if you were bending over with your knees bent, back solid and arched and your chin up. Slowly lower the dumbbells to the bottom position. Hold for a moment and curl the dumbbells up to your chin. Hold for a moment and perform a negative by slowly lowering the dumbbells down to the bottom position taking 3 to 5 seconds to do so. Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.

As you can see, we have used a wide variety of exercises to stimulate the biceps. The advantage to using a lot of variety is that you are able to hit many different strength curves. Take the barbell curl for example. The bottom and top positions of the curl are easy to hold while the middle of the curl provides the most challenge. The bottom position of the chin up and tubbing curls are easy to hold, but as you pull yourself up and as you perform the curl, it becomes more and more difficult. Finally, the dead arm curl is easy to hold in the bottom position, however as you curl the dumbbells up to the top position, the exercise gets harder and harder. As you can see, the variety is provided in the different kinds of resistances achieved within the various exercises.

So we understand now how the biceps are properly stimulated but another important aspect of this workout is the circuit training it provides.Workouts like the Bicep Blast Workout mentioned above are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, strong and powerful athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly. For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt. For information on a 90 day step by step circuit training workout and nutritional program filled with over 60 circuit training workouts and nutritional information designed to get you ripped, burn fat and build muscle, click on the previous blue text.

For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities, specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look and get you into the best shape of your life, please follow the link: Ultimate 90 Day Workout & Nutritional Program

This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.

This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!

This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program