Workout Of The Week November 15th: Biceps For Dayzz



Picture on cover: Doug Miller IFPA pro.

Cardiovascular machine- 5min


Thera-band /resistance band curls- 2 sets of 30 reps. This will help initiate the vasodilation in the area; always have been a strong believer in the relationship of “the pump” and growth in the biceps specifically.

Resistance band curl
Resistance band curl

Light warm up sets- Before starting your working sets, make sure to do 2-3  very light sets to familiarize the movement and bring blood to the muscle.


Standing Hammer Curls: 3×8- 60s rest

SET-UP: You will need 2 dumbbells. Grip them so that the thumb side of your hand is close to the to the top portion of the dumbbell.

EXECUTION: Curl the dumbbell until the angle of your elbow is 90 degrees or slightly less. Then lower the

Hammer Curl
           Hammer Curl

dumbbell until almost locked out. Do not completely lock out, because this will remove the tension from the bicep. You may perform this lift with both arms simultaneously or alternating (I prefer the latter).

TIPS: These first three working sets are where you absolutely lift your hardest; the muscle is fresh, and strength is at its greatest. I will be the first to suggest swinging excessively is unneeded, but slight momentum can help you move more weight, thus volume.

Standing Cross-Body Hammer Curls: 2×10- 60s rest

SET-UP: Same as above.

EXECUTION: Repeat the previous exercise, but across the body. The motion continues until the dumbbell is just in front of the opposite pectoral muscle. Then in a controlled fashion, lower the arm to starting position. You may have to lean forward slightly, to make room for the dumbbells. Alternate between right and left.

Cross-body hammer
Cross-body hammer

TIPS: This exercise works more efficiently if you check your ego and focus on every rep being of quality.  I also like to keep my thumbs unwrapped occasionally, I feel it directs more work to the upper arm. You may experiment-

with a slight peak twist as well (trust me, do it).

Incline Bench Dumbbell Curl: 3×12- Superset with next exercise. no rest

SET-UP: You will need an adjustable bench and dumbbells. Adjust the seat one click steeper than a normal incline press. Hang arms straight down as if the shoulders were function-less, and shoulder blades tight to the pad.

incline bench curl
incline bench curl

EXECUTION: Begin by curling the dumbbell until the bend is 3/4th the way up. The eccentric motion controlled down until just before lockout. The shoulders shouldn’t move, only the forearm.

TIPS: I usually feel a stretch in my shoulder when my arm is in correct position. If you find it hard to keep your arm from swinging forward when curling, it’s probably too heavy.

Low Pulley Spider Curls: 3×12- 120s rest

            low pulley spider curls

SET-UP: Use the cable attachment you would for a back row, but instead attach a straight curl bar piece. Hips at 90 deg. Knees should be slightly bent, back is flat, chest is up, and arms extended forward- rib cage height. You will hardly need any weight, so start with 15-20lbs initially.

EXECUTION: While keeping upper arm in same position, curl until you your hands are just in front of your face. Eccentric should be slow and stopped just before full extension.

TIPS: This is a technique and squeeze lift. I find pausing with a squeeze for 2 seconds at peak contraction really amplifies the intensity.If you find yourself swinging your elbows during reps, lower the weight; its too heavy.

Double Cable Curl Burnout Out: 3×30; 90s rest

SET-UP: You will need two cable attachments, so prepare to be “that guy/girl” lol. Adjust attachments until just above head level

EXECUTION: The lift has 3 parts.

Part 1- Curl until hand is an inch or so away from your ear, and return until just before lockout- 10 reps

double cable curl

Part 2- Do tiny curl like motions from 70 to 110 degrees. Focus on quick, solid contractions- 10 reps

Part 3- Hold an isometric (non-moving) contraction at peak position. -10s hold

TIP: Keep Elbows straight out from side. A common mistake is allowing the elbows to move inward, avoid this! This is a burnout, so use moderate weight. Try having someone push out against your arms during the 10 second isometric hold, really heats things up. Chase the burn!

This concludes biceps. Great to pair with a back or triceps.


Do 2-3 reps of each stretch for 10-20 seconds. Focus on breathing to allow a deeper stretch range of motion.

bicep stretch



God gave you another day, and another healthy workout.

Kyle Blair


For coaching click below.

Workout of The Week: October 12th

This is the first of a series of weekly workouts I will be posting. Feel free to give them a go. I have cues in italics under the exercise. I will have detailed explanations of set-up, execution, and cues for more complicated movements. If still unsure, Google it.



  1. Stationary Bike- 5min.
  2. Body weight Lunges: 2×10
  3. Body weight Squats: 2×10
  4. Hip abductors: 2×10
  5. Perform 1-2 warm up sets of each exercise at a low weight for familiarization.


Squat: 4×10

  • Set-up- Feet shoulder width or slightly wider. Toes pointed roughly 30 degrees outward. Bar placed on traps. Hands should be on bar for support. Head in a neutral position.
  • Movement- Inhale and brace core before moving. Movement should begin in hips with knees following. Move body as if you are sitting in a chair behind you. Drop until your knees are at least a right angle and thighs are parallel to the ground. Make sure your chest is up, and your knees are over your ankles and not your toes. Drive from heels while forcing knees outward during the upward motion. Hip thrust for strong lockout. DO NOT LOCKOUT KNEES COMPLETELY.
  • Ques- Hip thrusting is crucial for maximal strength on upward motion. Try to avoid butt winking (posterior pelvic tilt) when deep in the rep. Work on technique before trying very heavy weight. Ask for spot on heavier sets.

Smith machine front squat: 3×12

  • Same cues as squat, except bar should be on front of shoulders with arms crossed or clean grip (use google for help).
  • I like doing these on the smith machine because it removes the core from being the limiting factor. Quads should be mentally isolated when driving out of the bottom of the rep.

Barbell Walking Lunge: 3×10 each leg

super-set w/

Barbell hip thrust: 3×15

  • Set-up- Use an exercise bench for this exercise. Place body perpendicular to bench so that your shoulder blades are the only body part supported by the bench. Do a practice thrust. Make sure your calves are perpendicular to the floor so that your knees are directly above your ankles. Feet should be shoulder width apart. Use a pad to support the weight of the bar against your hips.
  • Movement- Drive hips with bar on waist. Lower back should remain straight, movement should be isolated to your hips alone. Eccentric should be slow and controlled, with a more explosive speed for the thrust. DO NOT hyper thrust, a linear lockout will suffice.
  • Ques- inhale on dissent; exhale on thrust. Squeeze and hold for 1-2 seconds at peak of rep. If done correctly, hamstrings should feel slight engagement as well.

Leg Extension Burnout: Do all below in one continuous set. Avoid if you have knee problems.

  • 10 reps at top 15 degrees of motion- very heavy
  • 6 reps at roughly 10% less weight
  • 6 reps at roughly 20% less weight
  • 3 reps done very slowly- 5s eccentric and concentric; squeeze hard.


Swiss ball hamstring curls: 3×15

  • Set-up- Use an exercise ball for this exercise. Place body on floor so that your upper back is on the ground and your calves rest on top of the ball. Place arms out your sides to ensure you don’t roll left or right.
  • Movement- Drive hips off ground until body makes a straight line from your shoulder blades on the floor to your ankles on the ball. Arms should remain straight out from body. Curl feet towards your butt in a controlled fashion, while keeping your hips as straight as possible. This may take practice.
  • Ques- inhale on dissent; exhale on curl. Squeeze and hold for 1-2 seconds at peak of rep. If done correctly, hamstrings should feel very tight close to your butt.

Lying leg curl 21’s: 2×21

  • 7 reps from starting position to 1/2 way
  • 7 reps from 1/2 way to full contraction
  • 7 reps full range of motion


  • Do 1-2 stretch variations for each major body part
  • 3-5 repetitions per stretch
  • 10-20s second hold each


Use a dense foam roller/ softball to loosen and release tension that may have resulted from the copious volume above.


Pray to God you survived, and ask him to help you walk for the next couple of days.

Kyle Blair


For coaching click below.