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Do you want a Killer Bicep Workout? I bet you do! And I have one that will give you a pump so horrible you’re going to cry! The key to a killer bicep workout is one that targets all parts of arm flexion: both heads of the Biceps brachii, the brachialis, and brachioradialis. Additionally to hit the Flexor compartment correctly one would have to work the muscle when its stretched, contracted, and in the strength position.

For more on these positions check out Biceps Workout Here!

Below I have a high rep bicep workout. You can do this by itself, with triceps, after back, after chest, or whenever you want. But I suggest you attack this after a full rest day and a cheat meal so you can really experience how crazy this pump is. This is truly a Killer Bicep Workout!

This workout was the bicep portion of the arm workout from Freya week of T4R. T4R is the official training system of Operation Ragnarok, my team. Freya week is based on Freya, the Leader of the Valkyrie; Odin’s Battle Maidens. The day Friday is named after her, just like WOTANsday and THORsday.  Its really really hard bicep workout and my buddy Logan almost threw up when doing the tricep part with me!

I Used 2 Scoops of Wyked 2.1 2 scoops of Nocturnus and 2 scoops of Half time for this workout and I suggest you do as well to get the best pump in all your workouts!

Cable 21s
4 sets of 7 low partials, 7 high partials, and 7 full range reps.

This is a classic move to get the different portions of the biceps to be pumped before a bicep workout. I’m using cables to keep the tension continuous. With curls, the bar is weightless at the bottom and the top of the range of motion, but with cables and leaning back you can generate continuous tension.

Machine Preacher Curl
Middle, Wide, Narrow 10,10,10

This is an old trick Officer Brian Chuff taught me. Do 10 reps in the wide portion, to get both heads of the bicep, then close for the outer head, then wider for the inner or short head of the bicep. The preacher bench helps you isolate just the biceps, and the total of 30 reps is extremely painful. The fact you take tension off the short head then come back to it allows you to get about 30 reps with a weight you would normally only get 20 reps with.

Incline Curl bilaterally for 8
unilateral for 8
Stand up and bilateral hammer curls for 8
and individual for 8

This is a giant set I learned from Remi Bruyninga. It is an excellent way to train past failure with a ton of cheat reps to really annihilate your arms. The incline curls hit the long head preferentially and the hammer curls target the brachialis.

Spider Curls
Reverse BB Curls
4 x 15

This superset should work the biceps in the contracted position and work the brachioradialis with the reverse curls.


Nothing in this article or on this site should be considered medical advice or as an endorsement to violate any law of the country in which you reside.  The information given is for fun and entertainment purposes only.  All claims are 100% dependent upon proper diet and exercise.  Please consult a medical practitioner prior to any diet and exercise program.