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Everyone has an exercise in the gym that they naturally gravitate toward. There’s also at least one they try to avoid like the plague. Due to our unique physiology, body structure and lack of priorities certain people will avoid training their abs, while far too many others seem to hate training legs (please don’t skip leg day). Mine was biceps. I “used to” hate training biceps.
Excuse me. Hate is such a strong word – “had an aversion to”.
It’s not for lacking in skill or bicep strength. I appreciated the results but frankly I would just become bored while curling.
Excuse me. Bored is an extreme state – “become emotionally disengaged”.
I figured as time rolled on I had to do something to prevent myself from completely eliminating bicep training from my routine. I had to scratch my own itch. So I gave myself a true reason to hate it. I designed it to be more difficult than any other of my routines. It became so interesting to me that I simply fell in love with the challenge itself. Letting go of any previous emotional connection with my boredom of curling, my bicep training consistency went through the roof.
I call it The Gauntlet. Here’s how it’s performed.
- EZ Curl Bar 80lbs 10 repetitions.
- EZ Curl Bar 60lbs 10 repetitions.
- Dumbbell Curls 35lbs 10-12 repetitions.
- Resistance Band Curls 12-15 repetitions.
- Pushups 12-15 repetitions.
Adjust for your strength level. For your second and third set you can increase the weight in Step 1 and Step 2 if you wish.
I usually raise Step 1 to 90lbs on my second set and to 100lbs on my third set. I’m never using a weight I can’t comfortably perform more than 6-8 repetitions with. I’m going for volume of activity here and not maximum strength.
That’s it. 18 straight sets and you’re done. For the overachievers you can perform sets of chin-ups (palms inverted) as a finisher afterward. Or you can just leave the gym and get some sun. It’s nice out. Stay subscribed or Join Today for more updates with creative training routines for peak performance just like this.