Use this Routine for Eye-Catching Biceps

If you spend more time in the weight room than on the treadmill, it’s worth following @coachjessb on instagram. He serves plenty of great tweaks to your workouts to build muscle and save time.  Remember adding muscle is the key for maximizing fat loss (see study).  Start with building some bi’s and tri’s with Coach Jess’ routine.

Gain An Inch (heehee) In 8 Workouts: Arms Edition Everyone wants huge arms…and if they say they don’t, then they’re lying. When it comes to making the types of gains you’ve never achieved before, you need to use techniques you haven’t used prior…variety in training stimulus is key. To maximize your results: – Consume 1.5 grams of protein per pound of bodyweight – Bust the lock on your wallet and buy a quality pre/during/post workout supplement formula Workout 1: A1. Barbell Curl 6 reps – lower in 4 seconds, raise in 2 seconds Rest 90 seconds A2. Dips 6 reps – lower in 4 seconds, raise in 2 seconds Rest 90 seconds Perform 4 sets B1. EZ Bar Preacher Pronated Curl 10 reps Rest 60 seconds B2. Decline DB Triceps Extensions 10 reps Rest 60 seconds Perform 4 sets C1. Cable Curls 12 reps Rest 45 seconds C2. Rope Triceps Extensions 12 reps Rest 45 seconds Perform 3 sets Workout 2: A1. EZ Bar Pronated Curls 10 reps Rest 75 seconds A2. Hairline Press/Pin Press 10 reps Rest 75 seconds Perform 4 sets B1. Incline DB Curl 10 reps Rest 60 seconds B2. Overhead Triceps Extensions EZ Bar 10 reps Rest 60 seconds Perform 4 sets C1. Hammer Curls 10 reps Rest 60 seconds C2. Incline DB Triceps Extensions 10 reps Rest 60 seconds Perform 3 sets Workout 3: A1. Eccentric Only Barbell Curl – 1 rep, lower weight in 8 seconds Rest 30 seconds A2. Barbell Curl 5 reps Rest 120 seconds Perform 4 sets B1. Eccentric Only Dip – 1 rep, lower in 8 seconds Rest 30 seconds B2. Dips 5 reps Rest 120 seconds Perform 4 sets C1. Spider DB Curls 8 reps Rest 60 seconds C2. Barbell Floor Press 8 reps Rest 60 seconds Perform 4 sets Workout 4: A1. EZ Bar Pronated Curls 6 reps Rest 45 seconds A2. Hammer Curls 12 reps Rest 100 seconds Rest 4 sets B1. Dips 6 reps Rest 45 seconds B2. EZ Bar Triceps Extensions 12 reps Rest 100 seconds Perform 4 sets The best set up is to alternate through these workouts every Monday and Thursday, until you perform each workout twice. Keep an eye out on my Instagram stories for further info on how to further maximize your results. Enjoy the gains! #poliquingroup

A photo posted by Coach Jess B. (@coachjessb) on Nov 22, 2016 at 3:21am PST