Sep '25 • General discussion
Brutal Biceps Massacre (45–60 mins)
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.
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Brutal Biceps Massacre (45–60 mins)
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