MUSCLE GAIN · INTERMEDIATE · FULL GYM · 4 DAYS/WEEK
Sleeve Buster (Biceps) workout program
4 weeks, 4 days/week of biceps emphasis. Heavy curls, peak contraction, and pull-day support work.
The workouts
Heavy Biceps
- Bicep Curl (Barbell)4 × 8
- Preacher Curl (Barbell)3 × 10
- Hammer Curl (Dumbbell)3 × 12
- Concentration Curl3 × 12
Volume Biceps
- Seated Incline Curl (Dumbbell)4 × 10
- Rope Cable Curl3 × 12
- Spider Curl (Dumbbell)3 × 12
- Reverse Curl (Barbell)3 × 15
Pull-Day Support
- Lat Pulldown (Cable)4 × 10
- Seated Row (Machine)3 × 12
- Chin Up3 × 8
- Bicep Curl (Dumbbell)3 × 12
Finisher
- EZ Bar Biceps Curl4 × 10
- Hammer Curl (Cable)3 × 12
- Pinwheel Curl (Dumbbell)3 × 12
- Bicep Curl (Cable)3 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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