MY WORKOUT DESIGN
Welcome to 4-12-1 Biceps Blast & a new 100 REPS challenge.
We’re focusing on one of the most recognized muscles of all: the biceps.
For four weeks, you’ll train biceps 3 days per week, completing 100 reps in every workout. That gives you 12 focused biceps sessions over four weeks.
Follow along with the playlist and my guided sets, reps and rest periods, or use the workouts as inspiration for creating your own training design.
You have the freedom to add your 100 biceps reps to your regular training. Pair them with back, shoulders, abs, upper body, or structure your workouts however works best for you.
The 100 reps will be performed in a variety of ways throughout the program to keep the training challenging and focused.
4 weeks. 12 workouts. 1 muscle focus.
Remember to ask yourself the most important question when you’re training: Is this too light?
If it’s too light, add more weight. If it’s too heavy, keep trying. The point is that over time, if you want to gain more muscle than you currently have, you need to stimulate your muscles beyond the level they’re already accustomed to.
Train smart, not just hard. Pay attention to your body’s feedback. Adjust, adapt, keep going.
Follow along, hit your 100 reps, recover, and come back for the next training day.
Enjoy the Biceps Blast. Seize the Training Day.
I NEVER STOP BUILDING. NEITHER SHOULD YOU. I keep creating new workouts, programs and ways to train because I never want training to become stale. You might still be training the same program. I’m already building the next one. Keep learning. Keep training. Keep it interesting. Never fall out of love with the fitness life.