GRANT HEWLETT

Mustafa Abrahem

Naveed

Autum

Since my injuries I suffered during competition l, and returning to fitness, I realized  no biceps suffered the most. Definitely looking forward to their development.

Adam Pittman

Vock

Chin ups and pull ups are not made for everyone. For me it's too heavy with my 97kilogramms.

mane1000

Adrian

Carlos

Davonte

Brad

Alternative curls; do u mean 9 rep per arm or total both arms. I dont know so much about this😩😬…

Karin Sun Sanne

Boomshakalaka!! My biceps are on fire🔥 they‘re about to pop 💪🏽💥💥

John Harris

Excellent never trained my arms that much before…💪🏼💪🏼

Almujahid

Will

Jarrad

Samuel

I like this work out a lot! I just wish there was a alternative for pull-ups since I am not able to do pull-ups yet.

Jessica Benavides

BARBELL DEAD LIFT 4 SETS X 11 REPS
BENT OVER DBELL ROWS 4 SETS X 11
PULL- UPS 4 SETS X 13 REPS
INCLINE DBELL PRESS 4 SETS X 9 REPS
DBELL HIGH PULLS 4 SETS X 11 REPS
BW CHIN UPS 4 SETS X 13 REPS

DBELL BICEP CURLS 4 SET X 9 REPS
DUMBBELL PREACHER CURLS 3 SETS X 7 REPS (ECCENTRIC)
DBELL PREACHER HAMMER CURLS 4 SETS X 10 REPS
EZ-BAR CURLS  4 SETS X 10 REPS 

POST: LIGHT JOG 1.5 MILE

Barbell deadlift

-Stand with a dumbbell in each hand 
-Hinge at the waist allowing the dumbbells to hang
-Row the dumbbells up towards your abdomen
-Lower and repeat

Bent over dumbbell row

- Start with your hands about shoulder width apart
- Pull you body up engaging you lats

Pull-ups

Dumbbell incline bench press

Dumbbell high pull

Bodyweight chin up-

Dumbbell alternating curls

Dumbbell preacher curl

Dumbbell preacher hammer curl

- Squeeze your biceps at the top
- Don’t move back and forth

Ez - bar curl

-Jog on a treadmill for distance or time
1.5 mile jog

Jogging on treadmill

Day 3  Pull & biceps

Day 1  Push & triceps

Day 2  Lower body & core

Day 4  Push & tricep

Day 5  Lower body & core

Day 7  Push & triceps

Day 8  Lower body & core

Day 9  Pull & biceps

Day 10  Push & tricep

Day 11  Lower body & core

Day 13  Push & triceps

Day 14  Lower body & core

Day 15  Pull & biceps

Day 16  Push & tricep

Day 17  Lower body & core

Day 19  Push & triceps

Day 20  Lower body & core

Day 21  Pull & biceps

Day 22  Push & tricep

Day 23  Lower body & core

Day 25 Push & triceps

Day 26  Lower body & core

Day 27 Pull & biceps

Day 28  Push & tricep

Day 3 Pull & biceps

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Day 3 Pull & biceps

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