When you’ve got total gym access you need to take advantage of it. However, for the more zealous among us, there is a risk of overtraining smaller body parts—like biceps—in an attempt to sample all of a gym’s wares. That’s why you’ll want to keep overall volume low for biceps, in comparison with bigger body parts, like back and chest. The following workout provides good variety and intensity while avoiding the common pitfall of overtraining.
HOW IT WORKS
You won’t be doing a lot of work, but every exercise was carefully chosen. Fattening the grip on dumbbell curls requires more tension from your hands and forearms to hoist the weight, and this transfers to your biceps. The rarely seen behind-the-back cable Curl puts the biceps at an especially tough mechanical disadvantage, which forces you to overcome a lot of resistance as you contract them from a stretched position. The EZ-bar preacher curl finishes the workout with the strictest possible movement.
Perform the exercises at the end of an upper-body workout once per week.
1 FAT-GRIP HAMMER CURL
SETS: 3 REPS: 10–12 REST: 60 SEC.
Select two dumbbells and wrap towels around each handle to thicken it. Another option is to use rubber-grip sleeves like Fat Gripz (available at fatgripz.com) or Grip4orce (grip4orce.com). Keeping your upper arms stationary at your sides and your palms facing, curl the weights.
2 BEHIND-THE-BACK CABLE CURL
SETS: 3 REPS: 10–12 (EACH SIDE) REST: 60 SEC.
Attach a D-handle to the low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there is tension on the cable and your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front. Curl the handle but do not allow your elbow to point forward.
3 EZ-BAR PREACHER CURL
SETS: 2 REPS: 8–10 REST: 60 SEC.
Sit at a preacher bench and adjust the height so that your armpits touch the top of the bench. Grasp an EZcurl bar at shoulder width with arms extended (but allow a slight bend at the elbows). Curl the bar, keeping the backs of your arms against the bench. Take three seconds to lower the bar back down.
FULL-GYM BICEPS WORKOUT