Biceps Workout

Medical Disclaimer & Important Note
This guide is a general health-related information product, intended for

healthy adults over the age of 18. This guide is for educational purposes
only. It is not a medical advice. Please consult a medical or health
professional before you begin any exercise, nutrition, or supplementation
program.
About the Author
Yash Sharma has been a former state-level

football player. He is now a Fitness Coach
who have trained more than 100 clients
ranging from general population,
powerlifters, sprinter, bodybuilders and team
sports athletes. He is also an amateur
powerlifter and author for top fitness
websites such as MensXP Health and
NutraBay and MyProtein UK.
You can connect with him on:Instagram &

Youtube
Preface
This is a high frequency biceps training routine to maximise biceps
size in 12 weeks. It assumes you train at least 4 days a week,
there are 4 workouts i.e. A, B, C & D which you can add to the end
of your current training program. Since a bicep training inlicts a
very low demand on the body centrally, it won’t interfere with the
rest of the week’s training days, making high frequency benets
outweighing its costs.
Important Terms
Volume: The total amount of mechanical work done. Normally calculated as a
product of: sets x reps x weight lifted
Intensity: It is the amount of resistance presented during a movement. Measured as

force, and normally expressed in pounds or kilograms.
ROM: How far you can move your joints in different directions in a particular
exercise.
Frequency: The number of training sessions performed in a given unit of time.

Normally measured within the week.
RIR: It stands for Reps in Reserve. I t is an estimate of how many more reps you
could perform after a set is completed. It indicates the difficulty of that set. Basically,
it’s just this: if you did 15 reps and think you could have done 1 more, your RIR is 1. If
you felt you could complete 3 more reps, your RIR is 3. We will be using RIR to set
toughness of exercises during this program.

Concentric: It is the phase where muscles shorten as they contract. It is basically
when you apply force during a lift. Upward phase of a squat and pulling the bar down
during lat pulldown are examples of concentric part of the respective lifts.
Eccentric: It is the phase where muscles lengthen while they contract. It is basically
when you control the load free falling against gravity during a lift. Downward phase of
a squat and the bar moving up during lat pull down are examples of eccentric portion
of the respective lifts.
No Exercise is Supreme (IMPORTANT!)
In the world of lifting people often develop an emotional bond with certain exercises.
“Bench Press is the best movement for chest.” “Nothing beats Squats for the legs”
etc. Due to this ideology people keep on performing certain exercises even though it
hurts their body and eventually end up with an injury. Truth is, any exercise is merely
a stimulus to your body. It is just that some exercise provides this stimulus more
optimally than others. But no exercise is Supreme. Thus, during this training program
if any exercise bothers you with pain or irritation feel free to replace it with a
movement that stimulates the same musculature.
Progressive Overload
Progressive overload is the gradual increase in stress placed upon
muscles and central nervous system. It is arguably the most
important factor for growth. We will be using reverse linear
periodization in this program. The goal is to add reps while keeping
the weight the same until the top end of the range is reached for all
sets.
How to use this program for

maximum gains
Every exercise has a starting rep range, a target rep range and a
RIR score. RIR has been previously explained. Taking the example
of EZ Bar Bicep Curls: its starting rep range is 5, with a RIR of 2,
and the target rep range is 10. Let’s say you can perform this with
20 Kg total load on week 1, the goal is being able to perform 10
reps on all sets with this load. Until then you are supposed to keep
the loads same. This should take you 4-6 Weeks. Once you
achieve this goal, increase the load, and repeat the cycle.
Warming Up!
BEFORE EVERY TRAINING SESSION PERFORM:
• 5-10 minutes of moderate intensity cardio

• Dynamic stretches such as arm swings and circles for 15-20 reps
BEFORE THE FIRST EXERCISE FOR EACH BODYPART:
• Pyramid up in weight with 1-2 light sets, getting progressively

heavier
• Such a warm up is only required for the rst “heavy” exercise for
each body part.
PERFORM STRAIGHT SETS:
• Let’s say you have to perform 3 sets with 10 Reps on Bicep Curls.
Your strength allows you to lift 15 Kg Dumbbells with a RIR of 2.
Perform the necessary warm up sets required and lift 15 Kg on all
the 3 sets. Do not count your warm up sets as a part of these 3
sets.
Workout A
Exercise Sets Starting RIR Target Rep Note
Rep Range Range
EZ Bar 3 5 2 10 -
Bicep Curls
Dumbbell 4 10 1 15 Take Last

Hammer Set To
Curls Ultimate
Failure
Workout B
Rep Range Range
Reverse 4 8 2 12 Perform
Barbell Slow
Curls Eccentrics
Cable 3 15 1 20 Keep
Bayesian shoulder,
Curls wrist &
cables in 1
line
Workout C
Rep Range Range
Preacher 3 10 9 15 Shoulders
Curls should be
in a firm &
sturdy
position.
Seated 1 50 PAINFUL - REST

Dumbbell PAUSE
Curls SET
Workout D
Rep Range Range
EZ Bar 2 12 8 20 Pack
Cable Curls shoulder
blades
together
Dumbbell 4 8 9 12 Slow
Concentrati Concentric,
on Curls Slow
Eccentric
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What is the purpose of this training program?

What is the purpose of this training program?

What are some important terms used in the program?

What are some important terms used in the program?

Medical Disclaimer & Important Note

This guide is a general health-related information product, intended for

Yash Sharma has been a former state-level

You can connect with him on:​Instagram &

Intensity: It is the amount of resistance presented during a movement. Measured as

Frequency: The number of training sessions performed in a given unit of time.

How to use this program for

• 5-10 minutes of moderate intensity cardio

BEFORE THE FIRST EXERCISE FOR EACH BODYPART:

• Pyramid up in weight with 1-2 light sets, getting progressively

PERFORM STRAIGHT SETS:

Dumbbell 4 10 1 15 Take Last

Seated 1 50 PAINFUL - REST

Once you join, What do you get?

✔ A Fitness Coach that understands your life

✔ Learn how to eat healthy without feeling like you’re dieting.

Join today and transform yourself!

3 Months Coaching Plan: 10,000 INR

6 Months Coaching Plan: 15,000 INR

One Year Coaching Plan: 25,000 INR

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You can connect with him on:Instagram &