Fair warning: There are no biceps curls in this workout.
That may strike you as odd, considering the title of this poster. But more than likely, the exercises in this training plan are the exact ones you need to perform in order to build your biceps bigger than ever.
See, I hear lots of guys complain that they have small arms despite having done tons of biceps curls. But the trouble isn’t their biceps. What’s limiting them is weakness in the muscles of their upper back, shoulders, and core. In fact, that’s true for almost every slow-growing muscle group.
So use my 3-D Workout to shore up your weak spots, by strengthening the muscles that surround your joints. After 4 weeks of working your muscles from all angles, you’ll find that you’re stronger in nearly every upper-body exercise, including the biceps curl. And that’s the foolproof formula for building more muscle.
|1||Sumo Deadlift||3||8||2 m||N/A s|
|2A||Swiss-Ball Y Raise||3||10||1 m||N/A s|
|2B||Swiss Ball T Raise||3||10||1 m||N/A s|
|2C||Swiss-Ball W Raise||3||10||1 m||N/A s|
|2D||Swiss-Ball L Raise||3||10||1 m||N/A s|
|3A||Swiss-Ball Hip Raise and Leg Curl||3||10||1 m||N/A s|
|3B||Alternating Dumbbell Bench Press||3||10||1 m||N/A s|