If you have a penis and two testicles, the odds are fairly high that you want huge motherfucking arms.
If you actually go to the gym and train your arms but they’re still nothing impressive, the odds are even higher that you’ve been going about getting huge motherfucking arms wrong.
I would tell you to spin your wheels no more, but this biceps workout program is for someone who can barbell curl in excess of 135 lbs for multiple reps without contorting their body in all kinds of back-fucking-up ways. That would kinda sorta mean that the person already has huge motherfucking arms.
If that’s you, then go ahead and give this workout a try…
…and test your significant other’s love for you when you’re unable to properly clean yourself and need their helping hand!
INSTRUCTIONS
A letter next to a number indicates that the exercise is part of a compound set. For example, something listed as 1A and 1B means that the prescribed number of reps for 1A are to be performed and immediately followed by the prescribed number of reps for 1B. Only when those two movements are complete are you to rest, with you beginning the next set after.
Rest periods between sets are 30 to 60 seconds, but that’s assuming you’re working with a light load. Once the load starts getting considerably heavy, rest breaks can be longer, from as little to a minute to as long as five. Use your discretion.
The weight used should be enough to complete the prescribed reps with effort. For instance, a set calling for 12 repetitions should start becoming a struggle by at least the 9th or so rep. If it’s not, the weight is too light. Additionally, the weight should increase on every set. The increase can be as little as 2.5 lbs on each side. It just has to be something! Refer below for exceptions.
If the exercise calls for 4 sets of 12 reps, for example, and the weight you started the exercise with was moderately heavy so that increasing the weight for the subsequent sets will severely cut down on the amount of reps you can do, then stay with the same weight for the remaining sets. Use your discretion, but don’t be a pussy. For exercises listed as 4 sets of 12, 10, 8, 6 reps, that means that the first set should be performed for 12 reps, add weight and do the next set for 10 reps, add weight and do the next set for 8 reps, etc.
If your gym doesn’t have the equipment for a particular exercise, then skip it. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your available equipment.
If you find that an exercise doesn’t agree with you, stop immediately. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your injury history and/or personal comfort.
NOTE: This biceps workout program is not an every week type of thing that should become your regular arm training routine. It should only be performed when doing something out of the ordinary is called for, like once every 8 weeks, if even that often.
NOTE: Standing barbell curls (1) are intended as a warm-up, so perform them with “light” weight, something that’s moderate but not approaching heavy. This is relative, so use your discretion. After the three warmup sets, do nine more sets of standing barbell curls. However, start with +135 lbs for the first set and reduce the weight by 5-10 lbs each subsequent set.
NOTE: AMRAP is short for “as many reps as possible”.
NOTE: As mentioned before, this biceps workout program is for someone who has huge motherfucking arms and can barbell curl 135 lbs for multiple reps without contorting their body in all kinds of back-fucking-up ways. Because that more than likely isn’t you, you might want to get yourself a regimen geared to your training experience, as well as your specific injury history, available equipment, goals, and other dumb shit this cookie-cutter routine wasn’t designed for you in mind. Yeah, maybe get yourself an exercise program designed by, I don’t know, yours truly. Well, nobody’s stopping you!!!
DISCLAIMER
The exercises provided by Monster Longe (and monsterlonge.com) are for educational and entertainment purposes only and is not to be interpreted as a recommendation for a specific treatment plan, product, course of action, or substitute for medical consultation. Monster Longe (and monsterlonge.com) disclaims any liability from and in connection with this program.
Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, consult your physician or healthcare provider before beginning this or any exercise program to determine if it is right for your needs. Do not start this exercise program if your physician or healthcare provider advises against it. As with any exercise program, if at any point during your workout you experience faintness, dizziness, pain, or shortness of breath, you should stop immediately and consult a physician.
Glossary: AMRAP, arms, biceps, exercise, exercise equipment, goal, gym, program, reps, routine, workout
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