Scott Herman’s Bicep Workout
by Scott Herman on November 23, 2012 at 01:55 PM EST

My bicep workout is not for the weak of heart.  It is going to take every ounce of energy you have to smash all three sets for each exercise.  But I guarantee this, when you finish… you will feel like you just upgraded your pistols to magnums!

(0:24)- Routine Sets & Reps

(1:25)- Straight-Bar Curl (Wide-Grip)

(5:54)- Inside-Grip EZ-Bar Curl

(9:51)- Alternating Dumbbell Curl

(13:59)- Hammer Curl

(17:07)- Side Cur

My Bicep Workout- Scott Herman

http://www.youtube.com/watch?v=LX8gbhth-rk

My Bicep Workout- Scott Herman

Once you begin to feel comfortable with the weights, it is time to increase the intensity of your workout! You need to “shock” your body at times or else it will get used to doing the same exercises and you will notice that it takes a longer time to get that same “pump” you got when you first started to workout. Sometimes you won’t even be sore!

 

This routine is designed to give anyone a great workout at the GYM.

The goal of this routine is to increase your power and endurance; and

This routine can be done alone, but having a workout partner will help increase the intensity of the workout.
Check out “Forced Reps”

Here is what you are going to do:
For the first set of each exercise you are going to do a drop set. This entails lifting as much weight as you can for a set of 8 repetitions. Then drop the weight to an amount that you can do for another 8 repetitions. Then drop it again for another 8 repetitions, and once more for a set of 15 repetitions.

Once the drop set is complete, do two more regular sets of 6-8 repetitions with as much weight as you can. Then move onto the next exercise and repeat. Your resting time inbetween these two sets should be about 1 minute to 1 minute 30 seconds MAX.

This Routine Requires:

  • Dumbbells
  • Equipment that can be found in a fitness facility.

List of Exercises:

  • 6-8 reps per set
  1. Straight-Bar Curl
  2. Inside Grip EZ-Bar Curl
  3. Alternating Dumbbell Curl
  4. Hammer Curl
  5. Side Curl

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

  • No rest between sets for the first set “Burn Set”
  • Rest 60-90 seconds between sets
  • You can change the order of the exercisesIMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.

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