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darksidefitness
11-06-2012, 05:46 PM
4 Weeks to Bigger Arms Add these four variations into your routine doing one each for a week to complement the traditional barbell curl by adding size and detail to your biceps. The number of minutes that follows each exercise, set and rep range in the chart indicates the recommended amount of rest between sets.
Week 1: Take a Seat Seated Barbell Curl 4 sets 6–8 reps 2 mins
Incline Dumbbell Curl 4 sets 8–10 reps 1–2 mins
EZ-Bar Preacher Curl 4 sets 10–12 reps 1–2 mins
Reverse Curl 3 sets 15 reps 1–2 mins
Week 2: Chained to Growth Barbell Curl with Chains 4 sets 10 reps 2–3 mins
Alternating Dumbbell Curl 4 sets 10 reps 1–2 mins
Standing Cable Curl 4 sets 12–15 reps 1–2 mins
Hammer Curl 3 sets 12–15 reps 1–2 mins
Week 3: It’s a Drag Smith-Machine Drag Curl 4 sets 8–10 reps 2–3 mins
High Cable Curl 4 sets 10–12 reps 1–2 mins
Dumbbell Preacher Curl 4 sets 12–15 reps 1–2 mins
Barbell Wrist Curl 3 sets 12–15 reps 1–2 mins
Week 4: Narrow & Wide Narrow-/Wide-Grip Curl 4 (2 each) sets 6–8 reps 2–3 mins
Seated Dumbbell Curl 4 sets 8–10 reps 1–2 mins
Lying Cable Curl 4 sets 10–12 reps 1–2 mins
Reverse Cable Preacher Curl 3 sets 12–15 reps 1–2 mins

PAiN
11-06-2012, 07:57 PM
Great routine. Looks almost like mine minus the EZ curl bar this go around.

fireant
11-06-2012, 08:56 PM
great info

Dath
11-06-2012, 09:31 PM
Good info DSF,

haven't hit high cable or reverse curls in quite sometime.

darksidefitness
11-07-2012, 12:32 AM
Good routine...I'm not a big curl time player but definitely is good for some good pythons!!!

darksidefitness
11-15-2012, 08:37 PM
Anybody trying this routine?

assman222007
12-13-2012, 10:50 AM
Looks tough but I'm gonna try it

YolkBoyFresh
01-18-2013, 07:50 PM
Arms have always been one of my weaknesses. Definitely trying this routine out
Thanks!

gator-mclusky
01-18-2013, 10:50 PM
Looks like the diffeerent exercises used weekly will add alot of confusion to the muscle spurring growth.

gtr

bigtruckguy
01-26-2013, 06:26 AM
we throw in spider curls every other week... just somethin diffrent

BIGBOSS
01-26-2013, 05:35 PM
Wow pretty good one. I think I will give it a shot. Talk about blowing the biceps out. Niiiice!

bhcolex50x
01-26-2013, 06:27 PM
Might try this out

darksidefitness
01-26-2013, 07:07 PM
Good deal...let us know how this work for you!


Might try this out

luckyluke_80
02-03-2013, 11:10 PM
I might be doing this!

RockShawn
02-03-2013, 11:28 PM
I'm starting this tomorrow. My biceps seem to hate to grow.

Enigmatic707
02-04-2013, 12:41 AM
Any ones have any thoughts on wide grip barbell curls while keeping your elbows tucked towards your ribs?

This movement has IMO added a lot of thickness to my biceps? Any one else?

darklord
03-24-2013, 11:40 PM
Good info

BjornBear
03-20-2018, 04:28 PM
4 Weeks to Bigger Arms

Add these four variations into your routine doing one each for a week to complement the traditional barbell curl by adding size and detail to your biceps. The number of minutes that follows each exercise, set and rep range in the chart indicates the recommended amount of rest between sets.
Week 1: Take a Seat

Seated Barbell Curl 4 sets 6–8 reps 2 mins
Incline Dumbbell Curl 4 sets 8–10 reps 1–2 mins
EZ-Bar Preacher Curl 4 sets 10–12 reps 1–2 mins
Reverse Curl 3 sets 15 reps 1–2 mins
Week 2: Chained to Growth

Barbell Curl with Chains 4 sets 10 reps 2–3 mins
Alternating Dumbbell Curl 4 sets 10 reps 1–2 mins
Standing Cable Curl 4 sets 12–15 reps 1–2 mins
Hammer Curl 3 sets 12–15 reps 1–2 mins
Week 3: It’s a Drag

Smith-Machine Drag Curl 4 sets 8–10 reps 2–3 mins
High Cable Curl 4 sets 10–12 reps 1–2 mins
Dumbbell Preacher Curl 4 sets 12–15 reps 1–2 mins
Barbell Wrist Curl 3 sets 12–15 reps 1–2 mins
Week 4: Narrow & Wide

Narrow-/Wide-Grip Curl 4 (2 each) sets 6–8 reps 2–3 mins
Seated Dumbbell Curl 4 sets 8–10 reps 1–2 mins
Lying Cable Curl 4 sets 10–12 reps 1–2 mins
Reverse Cable Preacher Curl 3 sets 12–15 reps 1–2 mins


This is looks solid, I’m giving it a go

Trtquest
10-20-2020, 07:48 PM
Thx