Top 9 BICEPS Exercises

1️⃣ Barbell Curl 2️⃣ Hammer Curl 3️⃣ Alternate Biceps Curl 4️⃣ Dumbbell Incline Curl 5️⃣ Dumbbell Biceps Curl 6️⃣ Preacher Curl 7️⃣ Cable Biceps Curl 8️⃣ EZ Barbell Curl 9️⃣ Concentration Curl

📅 Day 4/5 "BRO SPLIT" WORKOUT PLAN


1️⃣ Squat - 3x5 2️⃣ Bent Over Row - 3x6-8 3️⃣ Lat Pulldown - 3x8-12 4️⃣ T-Bar Row (Neutral Grip, one drop set) - 3x8-10 5️⃣ Standing Single Arm Cable Row (one drop set) - 3x8-10 6️⃣ Face Pulls - 2x12-15 7️⃣ Straight Arm Pulldowns - 2x12-15 8️⃣ Woodchoppers - 3x15+

📅 Day 3/5 "BRO SPLIT" upper body1️⃣ Dips (weighted if needed) - 3x5 2️⃣ Chin Ups (weighted if needed) - 3x5 3️⃣ Close Grip Bench Press - 3x6-8 4️⃣ EZ Bar Curl/Rope Hammer Curls (alt. weekly, one drop set) - 3x8-10 5️⃣ Skull Crushers/Cable Kickback (alt. weekly) - 3x8-10 6️⃣ Preacher Curl/Reverse Curls (alt. weekly) - 3x8-10 7️⃣ Standing Overhead Rope Extension/Triceps Pushdown (alt. weekly, one drop set) - 3x12-15 8️⃣ Biceps 21s - 3x21 (7, 7, 7) 9️⃣ Reverse Crunches - 3x15+

🏋️‍♂️ Upper Body A:

1️⃣ Barbell Press - 3x8-10

2️⃣ Incline Dumbbell Rows - 3x8-10

3️⃣ Bench Press - 3x10-12

4️⃣ Cable Rows - 3x10-15

5️⃣ Triceps Pushdown - 2x12-15

🔥 Back Workout 🔥

1️⃣ Deadlifts: 4x6-8

2️⃣ Pull-Ups or Lat Pulldowns: 4x8-10

3️⃣ Barbell Rows: 4x8-10

4️⃣ Seated Cable Rows: 3x10-12

🔥 Chest Workout 🔥

1️⃣ Bench Press: 4x8-10

2️⃣ Incline Dumbbell Press: 4x8-10

3️⃣ Dumbbell Flyes: 3x10-12

4️⃣ Cable Crossover: 3x10-12

Thursday - Shoulder Day 💪

1️⃣ Incline Bench Press: 5 sets x 10 reps 2️⃣ Dumbbell Seated Shoulder Press: 3 sets x 8 reps 3️⃣ Dumbbell Arnold Press: 3 sets x 8 reps 4️⃣ Lever Pec Deck Fly: 3 sets x 8 reps 5️⃣ Band Standing Rear Delt Row: 3 sets x 8 reps 6️⃣ Lateral Raise: 2 sets x 8 reps 7️⃣ Dumbbell Rear Delt Fly: 2 sets x 8 reps

🗓 Monday - Chest & Back 🏋️‍♂️

1️⃣ Dumbbell Incline Bench Press: 3 sets x 8 reps

2️⃣ Cable Lateral Pulldown with V-bar: 3 sets x 8 reps

3️⃣ Bench Press: 3 sets x 8 reps

4️⃣ Pull-up: 3 sets x 10 reps

5️⃣ Push-up: 3 sets x 20-23 reps

6️⃣ Lateral Raise: 3 sets x 8 reps

7️⃣ Lever Single Arm Neutral Grip Seated Row: 3 sets x 8 reps

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🎶 Music in Video: Sleep Token

🎬 Workout Program Creator: Santiago Gobbee

🫀 PPL x ArnoldSplit 🫀(Bi/Tri/Shldr - Day 6/6)

Cap off your week with an intense Bi/Tri/Shoulder session: 1️⃣ Cable Standing One Arm Tricep Pushdown 2️⃣ Dumbbell One Arm Zottman Preacher Curl 3️⃣ Lateral Raise 4️⃣ Cable One Arm High Pulley Overhead Tricep Extension 5️⃣ Dumbbell Incline Biceps Curl 6️⃣ Lever Seated Shoulder Press 7️⃣ Cable One Arm Wrist Curl