Best Bicep Workout

Goal:

• The best bicep workout blasts and shocks your biceps into maximum growth. The workout we designed here will do just that.

  The first three weeks you will focus on loading-up on the weights and lifting as much as you can.

  The next three weeks are designed to further the growth process and keep you from hitting a plateau.

  The last three weeks are designed to add muscle separation and give shape to your biceps.

Muscles Worked:

• Biceps - upper and lower

Number of Days Per Week & Duration:

• This workout should be performed 2 times a week with at least 48 hours of rest between each workout. You can incorporate this workout together with your regular workouts. If you do so, do this workout on days you exercise your legs or chest.

  The total duration of the program is 9 weeks, although it can be extended by another 1 or 2 weeks by adding a week to the weeks 1,2 & 3 and/or weeks 4,5 & 6 workout phases.

Recommended Supplements:

• You need to take a pre and post-workout whey protein shake (for ideas on protein smoothies go here - protein smoothie recipe).

  In addition, we suggest taking a nitric oxide supplement to help energize and volumize your muscles. This will turbocharge your workouts and give you a great pump and elevate your energy levels.

  At bedtime we suggest taking a ZMA supplement to help you with your sleep, muscle recovery and to elevate your testosterone levels.

  Finally, a multivitamin and mineral supplement like Animal Pak (go to the animal pack vitamins page to learn more) would be good as well to supply your body with the much-needed vitamins and minerals it has used up and depleted during your vigorous workouts.

  Without supplements, even the best bicep workout will not be as effective as WITH supplements. Simply put, good supplements and a proper diet are the other part of the muscle-building equation!

Weight Training Acessories Needed:

• Weightlifting gloves. Bicep workouts are especially hard on your palms. Make sure you have tough, quality gloves. They are an investment to protect your from having lumberjack palms.

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