So a member has asked for a full on Bicep workout that will leave him disabled for days. He asked so I did! This is for advanced lifters only. Warm-up: - 5–10 mins light cardio + mobility - 2 sets of light DB curls to get the elbows and tendons firing - 1. Barbell Cheat Curls → Strict Curls (Mechanical Drop) - 4 working sets - 6–8 heavy cheat curls immediately followed by 6–8 strict reps with the same bar (reduce weight if needed) - Rest: 2–3 mins 👉 Use body momentum for the first reps, then lock it down strict. Pure savagery. 2. Incline Dumbbell Curl (Stretch Position Focus) - 4 sets × 10–12 - 3 sec eccentric, full stretch at bottom - Rest: 90 sec - 👉 The stretch under load is what separates the beasts from the boys. 3. Hammer Curl Giant Set (3 Angles) No rest between grips, 4 rounds total: - Neutral hammer curl × 10 - Cross-body hammer curl × 10 - Reverse grip hammer curl × 10 - Rest: 2 mins after the giant set 👉 Forearms, brachialis, and bis — all fried. 4. 21’s (Classic Arm Murder) - 3 sets total - Bottom half curl × 7 - Top half curl × 7 - Full ROM × 7 - Rest: 90 sec 👉 If your arms aren’t on fire, you did them wrong. 5. Cable Curl Burnout (Double Drop Set) - Pick a weight you can do 12 strict reps with. - Do 12 reps → drop weight → 10 reps → drop again → AMRAP. - 3 rounds total. 👉 Continuous tension = nasty pump. 6. Finisher: Isometric Hold - Grab heavy dumbbells, hold a curl at 90° until you literally can’t. - 2–3 sets, max time. 💀 Warning: Expect crippling DOMS, Popeye forearms, and the inability to shampoo your hair for at least 48 hours.

pick a body part - first come first served

🧨 CHEST GIANT SET – The Anabolic Avalanche Rest: Only after completing all exercises (giant set) – rest 90-120 secondsRepeat: 4 roundsTempo: Controlled eccentric (3s down), explosive concentric (1s up)Gear up: This is the perfect session to stack Sweet Mary Jane for lean mass + Radders TLB 150 for anabolic firepower. 🔥 Giant Set (No rest between exercises) 1. Incline Dumbbell Press – 10–12 repsTarget the upper chest shelf. Heavy and hard. 2. Flat Barbell Bench Press – 8–10 repsPower move. Push heavy. Full range. 3. Low-to-High Cable Flyes – 12–15 repsStretch and squeeze. Target upper-inner pecs. 4. Push-Up to FailureFinal burn-out with bodyweight. Chest must be torched. 5. Incline Dumbbell Squeeze Press – 10 repsCrush dumbbells together the entire time. Maximum inner chest engagement. 6. 💥 TRICEP FINISHER – The Horseshoe Hammer Rest: 90 sec between roundsRepeat: 3 roundsStack Tip: Add MAG-NIFICENT for enhanced muscular contraction & recovery. ⚡ Giant Set 1. Close-Grip Bench Press – 10 repsPowerload the long head. 2. Overhead Dumbbell Extension – 12 repsFull stretch and drive. 3. Rope Pushdowns – 15–20 repsExplode down, pause hard, control up. 4. Dips (Assisted if needed) – To failureElbows tight. Lock out for the peak squeeze. 5. 🧠 Coach’s Tip: For sky-high energy and laser-sharp focus, take Roidzs Pre Workout Smash It Up 20 mins pre-training. You’ll explode through every set like a freight train on fire.

Thanks for the invite @Mark Hamilton