Biceps Week 9

This week you’ll repeat your Week 1 workout. But, guess what, if you do the same thing all the time, then you’ll never make any progress. At this point, you should be using considerably more weight. In addition, you’ve changed your exercises and incorporated many different training strategies throughout the weeks since the first. Essentially, this is a brand new workout because you haven’t performed it for almost two months.


* Keep including variety in all of your training, whether that’s your target muscle for a particular cycle or even complementary muscles or those unrelated to your target muscle (such as legs) during this biceps program.

* Rest-pause will help you get all of your reps. Use it whenever you need even if it isn’t a targeted technique for a particular day, exercise or set.

* Study the anatomy chart at the beginning of this program to fully understand how your biceps work. Can you see where you’re making progress and where you’re still lagging? You can make adjustments to my program to get the most from Shattered! for biceps.



Alternating dumbbell curls

5 SETS / 10 REPS

Work one arm and then the other—don’t raise and lower the weights at the same time in opposition—that’s a different move.

EZ-bar curls

5 SETS / 10 REPS

Rest 90 seconds between sets and stretch during this break

Alternating dumbbell preacher curls

5 SETS / 10 REPS

Alternate sides and reach absolute failure at 10 reps with each set.

The biggest progress with your weakest muscle group comes from the neck up. You have to engage your brain and truly focus on the weakness to make progress. I mean that not only in terms of the determination and discipline you bring to the program, but also to evaluating your progress. 

Check out my video for detailed tips on how to perform each exercise, and also review my Week 1 video for additional tips for today’s workout.

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