BICEPS

WEEK 1
EXERCISE SETS REPS COMMENTS
Work one arm and then the other—
don’t raise and lower the weights at
Alternating dumbbell curls 5 10
the same time in opposition—that’s a
different move.

Rest 90 seconds between sets and

EZ-bar curls 5 10
stretch during this break

Alternating dumbbell Alternate sides and reach absolute

5 10
preacher curls failure at 10 reps with each set.

WEEK 2
EXERCISE SETS REPS COMMENTS
Lying cable curls 5 15 60 seconds of rest between sets

Barbell curls 5 15 90 seconds of rest between sets

One-arm cable preacher curls 5 20 60 seconds of rest between sets

WEEK 3
EXERCISE SETS REPS COMMENTS
Rest pause with 2 minutes of rest
Alternating dumbbell curls 4 15 + 5
between sets

Rest pause with 2 minutes of rest

High-pulley cable curls 4 15 + 5
between sets

Rest pause with 2 minutes of rest

Drag curls 4 15 + 5
between sets

Rest pause with 2 minutes of rest

Standing cable curls 2 20 + 5
between sets

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WEEK 4
EXERCISE SETS REPS COMMENTS
SUPERSET: After you complete an exercise
Narrow-grip cable curls 4 15 of each, you’ll rest for 3 minutes before
performing your next superset.

Wide-grip barbell curls 4 15

SUPERSET: After you complete an exercise

Alternating dumbbell hammer curls 4 15 of each, you’ll rest for 3 minutes before
performing your next superset.

Reverse-grip barbell curls 4 15

WEEK 5
EXERCISE SETS REPS COMMENTS
You’ll perform 7 full reps, followed by 7 reps
at the upper half of the range, finishing with 7
Barbell curls 4 21s
reps for the lower half of the range. Then rest
2 minutes between sets

You’ll follow the same rhythm for 21s with 2

Incline EZ-bar curls 4 21s
minutes between sets

You’ll follow the same rhythm for 21s with 2

High-pulley cable curls 4 21s
minutes between sets

WEEK 6
EXERCISE SETS REPS COMMENTS
Go back and forth between arms for each
Alternating dumbbell curls 3 20
rep, and then rest 1 minute between sets

Perform all reps for one side and then the

One-arm dumbbell preacher curls 3 20
other before resting 1 minute between sets

Perform all reps for one side and then the

Concentration curls 3 20
other before resting 1 minute between sets

Go back and forth between arms for each

Alternating dumbbell hammer curls 3 20
rep, and then rest 1 minute between sets

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WEEK 7
EXERCISE SETS REPS COMMENTS
Rest periods should be 3 minutes
Wide-grip EZ-bar curls 5 50/40/30/20/10 between sets as you add weight and
decrease reps.

Rest periods should be 3 minutes

Narrow-grip EZ-bar curls 5 10/20/30/40/50 between sets as you decrease weight
and increase reps.

WEEK 8
EXERCISE SETS REPS COMMENTS
DTP SUPERSET: You’ll perform 10 of
these supersets, beginning with a light
weight for high reps. Rest 3 minutes
30/25/20/15/10/ between each DTP superset. After you
Narrow-grip barbell curls 10
10/15/20/25/30 complete 5 DTP supersets, you’ll reverse
the order of the exercises, beginning the
last 5 sets with narrow-grip barbell curls
and finishing with wide-grip barbell curls.

30/25/20/15/10/
Wide-grip barbell curls 10
10/15/20/25/30

WEEK 9
EXERCISE SETS REPS COMMENTS
Work one arm and then the other—don’t
raise and lower the weights at the same
Alternating dumbbell curls 5 10
time in opposition—that’s a different move.
90 seconds of rest between sets.

Rest 90 seconds between sets and stretch

EZ-bar curls 5 10
during this break.

Alternate sides and reach absolute failure at

Alternating dumbbell preacher curls 5 10
10 reps with each set.

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WEEK 10
EXERCISE SETS REPS COMMENTS
Lying cable curls 5 15 60 seconds of rest

Barbell curls 5 15 90 seconds of rest

One-arm cable preacher curls 5 20 60 seconds of rest

WEEK 11
EXERCISE SETS REPS COMMENTS
Rest pause with 2 minutes of rest
Alternating dumbbell curls 4 15 + 5
between sets

Rest pause with 2 minutes of rest

High-pulley cable curls 4 15 + 5
between sets

Rest pause with 2 minutes of rest

Drag curls 4 15 + 5
between sets

Rest pause with 2 minutes of rest

Standing cable curls 2 20 + 5
between sets

WEEK 12
EXERCISE SETS REPS COMMENTS
SUPERSET: After you complete an
Narrow-grip cable curls 4 15 exercise of each, you’ll rest for 3 minutes
before performing your next superset.

Wide-grip barbell curls 4 15

SUPERSET: After you complete an

Alternating dumbbell hammer curls 4 15 exercise of each, you’ll rest for 3 minutes
before performing your next superset.

Reverse-grip barbell curls 4 15

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