The Bicep Bonanza Workout

In this edition of Live Lean TV, I take another request from a viewer asking for my bicep workout. Get ready to take your bicep training to a whole new level via my Bicep Bonanza Workout.

As I mentioned in the video, I don’t typically isolate my biceps as a stand alone workout. Since biceps are pulled into every back workout and in most pulling movements, I find this smaller muscle group gets a decent amount of work throughout the week.

Usually I will add the following bicep workout after my back workout.

One thing, before I share the bicep bonanza workout.

When training biceps, a technique many people overlook is tempo. Tempo simply means the speed at which you raise and lower the weight. The curling of the weight (shortening the muscle) is called the concentric movement. The lowering of the weight (lengthening the muscle) is called the eccentric movement.

A simple way to change up your current bicep routine is to slow down the eccentric portion of the lift.  Try a tempo of 4-0-1-0. This means 4 secs down, 0 sec pause at the bottom, 1 sec back up, 0 sec pause at the top.

Trust me, this will leave you feeling quite a burn in your biceps!

Here’s My Bicep Bonanza Workout:

For printable version of the Bicep Bonanza workout click here

Seated Incline Dumbbell Curls x 10 reps x 3 sets (tempo 4-0-1-0)

21s with Dumbbells x 21 reps x 3 sets

Surf The Rack with Dumbbells x reps to failure x 1 set.

Here’s the Bicep Bonanza Workout Video:

Leave a comment below to let me know if you enjoyed this Bicep Bonanza Workout Video.

Also be sure to check out my other workouts such as my 4 minute fat burning Tabata workout.