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Power Muscle Burn Bicep Workout

Average: 4.4 (67 votes)
4.4 5 67
Build bigger biceps by blasting them in different rep ranges, including the use of power, muscle building and burn sets.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
1
Equipment Required:
Barbell, Dumbbells
Target Gender:
Male & Female
Author:

Workout Description

This bicep workout will help you build arm size by focusing on three different training approaches, all used in the same workout. You will be performing this workout only once a week.

  1. Power. You will perform 4 power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the 4 sets. When you can perform 5 reps for all 4 sets, move up in weight.
  2. Muscle. Muscle sets for biceps are performed in the 6 to 12 rep range. When you hit the upper rep limit of 12, move up in weight. You will be performing 4 total muscle sets in each workout, using 2 different exercises.
  3. Burn. You will perform 2 burn sets at the end of your workout - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. 
Bicep Workout
Biceps
Exercise Sets Reps
Standing Barbell Curl - Power 4 3 to 5
Barbell Preacher Curl  - Muscle 2 6 to 12
Seated Dumbbell Curl - Muscle 2 6 to 12
Preacher Cable Curl - Burn 2 40

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    Average: 4.4 (67 votes)
  • About The Author
    Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
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Comments (300)

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donovan jackson
Posted Fri, 05/07/2010 - 21:40

on the burn setts, does it mean to perform 40 reps in 2 sets, or to do 2 sets of 40 reps?

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Steve
Posted Sat, 05/08/2010 - 08:27

2 sets of 40. You with quit somewhere between 10 and 25 reps...then take 3 deep breaths, do another rep or teo, and continue using this pattern until you hit 40 total reps for a set.

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R.R.B.Dam
Posted Sat, 07/03/2010 - 22:36

Total 40 sets. 20+20 or 15+15+10 or 16+14+10 & the like

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Steve
Posted Sun, 07/04/2010 - 09:12

Hi RRBD,

Burn sets are acutally performed non-stop...do as many reps as you can, continue to hold the weight for 3 deep breaths, knock out as many more reps as possible. Continue this pattern until 40 reps.

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skyler
Posted Wed, 08/04/2010 - 09:51

Man you're a genious this workout is so freaking great.
speechless... just incredible

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Jared
Posted Sat, 12/18/2010 - 14:40

It means 2 sets of 40 reps... ultra burn

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tom
Posted Sun, 02/13/2011 - 21:22

Lets say when you're doing the burnouts and you reach around 25 reps. Do you lower the weight after that and keep going or still try with the same weight? Thanks

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denise
Posted Mon, 05/10/2010 - 00:36

I have been going to the gym for 15 months. I have lost 40lbs and only need to loose 10 more, I started lifting about six months ago. I built muscle at first but now am stuck, I am not loosing weight or againing muscle. plaese give me some pointers

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Steve
Posted Mon, 05/10/2010 - 08:25

Are you still trying to lose weight currently? And do you focus on progression on all working sets?

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denise
Posted Mon, 05/10/2010 - 22:13

Yes I am still trying to lose weight, by progression do you mean lifting a heavier weight with each set? If so yes I am. But only once a week. I do a power pump class 2 days a week also. We do alot of reps with lighter weights

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Steve
Posted Tue, 05/11/2010 - 09:28

Yes, exactly. Progression is trying for more weight (or reps) each week.

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Brett
Posted Sat, 07/17/2010 - 16:10

It may be the fact that your muscles and body have gotten used to doing the same regimen over and over again, try different variations of the current workout routine and increase the weight your doing. Hope this helps.

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Micah
Posted Thu, 06/23/2011 - 20:08

It's because your body is used to the workouts you're doing. Try different workouts and try supersets. And go up a bit in weight.

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ian
Posted Mon, 05/10/2010 - 08:07

Wrong...it's 40 total reps...read. pick a weight that would allow you to do 15 to 20 at a time. then rest just long enough to pick up the weights and go again. even if that means you have to go from rep 18 up to 40 three at a time.

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Steve
Posted Mon, 05/10/2010 - 08:23

That's correct. Usually I take 3 breaths and and then try to knock out 1-2- or 3 more reps, and keep going until I hit 40.

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Brandon
Posted Wed, 05/12/2010 - 08:57

How much rest between sets/exercises?

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Steve
Posted Wed, 05/12/2010 - 09:05

I generally stick with 90 seconds to 2 minutes rest between sets.

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Matt
Posted Wed, 05/12/2010 - 13:51

New to lifting, and i am reading alot of what you have to say. I was wondering what you would suggest as a suppliment for me to take. I am trying to pack on the muscle fast. And at the same time trying not to be too sore to move the next day for work.

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Steve
Posted Wed, 05/12/2010 - 17:04

Hi Matt...the best thing I have found to reduce muscle soreness is Scivation's Xtend. It is relatively inexpensive and works well for me and several of my lifting buddies.

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george
Posted Thu, 05/13/2010 - 21:37

How long should you do this exercise ? 6-8 weeks ?

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Steve
Posted Fri, 05/14/2010 - 09:16

You can continue to use this workout as long as you'd like. I used it for nearly 10 years before trying out different routines. Switching workouts is not nearly as important as pushing for progression of weight on basic exercises.

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Billy Michael
Posted Sun, 05/16/2010 - 04:11

can u do the bicep and tricep routine in one workout

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Steve
Posted Sun, 05/16/2010 - 09:41

Absolutely.

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Bazel
Posted Wed, 10/06/2010 - 23:26

Shold the triceps workout be as superset after the biceps
or i can separate the 2 muscle exercises
example do the biceps exercises first then triceps

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Steve
Posted Mon, 10/11/2010 - 17:54

I wouldn't superset. I would perform the larger muscle group first - triceps, and then move on to biceps.

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john
Posted Fri, 05/27/2011 - 12:13

I found that with arms is you use them with every exercise you do. If you are doing pushing exercises you are using your triceps and pulling exercises your are using your biceps. I would not do both in one session unless i am doing my whole upper body. I do all pulling exercises, biceps, one day and the next day all pushing, triceps, exercise. You should have 24-48 hours before you work the same muscle. When lifting it all comes down to is what you are training for. There are so many different ways to lift, you have to find out what works for you and what your goals are. Dont forget when you feel like you are getting burnt out its time to change your routine.

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anders
Posted Mon, 05/17/2010 - 19:47

my biceps are strong but there not big will this help get them bigger

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Steve
Posted Tue, 05/18/2010 - 08:41

Four factors will help for bigger arms:

1) Eating enough.
2) Lifting heavy on big compound lifts.
3) Progression of weight.
4) Persistence - staying in the gym week in and week out for years.

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luke jackson
Posted Tue, 05/18/2010 - 12:31

hey guys got a question
trying to pack on size and weight.everytime i workout my biceps and triceps i find myself not getting sore the next day...does this mean i am not gonna see results?was the workout pointless?
any tips??

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Steve
Posted Tue, 05/18/2010 - 13:11

Soreness is not always the best indicator of workout effectiveness. My biggest tip is to focus on progression of weight. As long as you are pushing yourself each workout, trying for more reps and then more weight, you will grow. And remember to eat enough!

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jose
Posted Mon, 05/24/2010 - 15:51

can i do the preacher cable curl standing up?

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Steve
Posted Tue, 05/25/2010 - 11:01

Absolutely.

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Gianni
Posted Wed, 05/26/2010 - 13:41

steve...will try this program starting tonight....thanks

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Jas Aujla
Posted Wed, 05/26/2010 - 21:29

Hey Steve we don't have the preacher cable curl at our gym what other exercise is good as this that I can swap

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Steve
Posted Thu, 05/27/2010 - 09:43

You could do EZ bar curls and/or concentration bar curls.

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roheen
Posted Thu, 06/03/2010 - 14:28

hi friends sorry that my english is weak. but i am trying to say my questions.

i wana gain some wiegth can this workout help me in gaining weight i have been going to gym from 18 months but no changes yes a little but not good. help me please

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Steve
Posted Thu, 06/03/2010 - 18:34

Any of the mass building routines on this site will serve you well. The keys to gaining muscle and strength are eating more then it takes to maintain your weight, and pushing for more reps/weight on every set during every workout.

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Jeff
Posted Thu, 06/03/2010 - 15:17

Steve...Whats the best attachment to use on the cable curl?...Thanks

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Steve
Posted Thu, 06/03/2010 - 18:35

I would recommend the simple D-shaped handle.

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navneet bindra
Posted Fri, 06/04/2010 - 06:30

i have restarted my workout n lost arnd 23lbs in 5 mnths,i have almost achieve my weight loss goal by following stonglifts 5*5 workin out 3times a week ....i want to gain muscle without sacrificing on my weight loss....i eat home cooked meals n dont consume junk food or high calories in my diet...for cardio i play squash after my weight training for 20 mins...can u give me some suggestions about how 2 go with ur routine...i mean whether im on d right trac k or shud i make some changes when i start wid ur routine?

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Steve
Posted Fri, 06/04/2010 - 16:38

Congrats on the weight loss. You are definitely on the right track. You want to keep your diet around 300 to 600 calories over maintenance while trying to gain muscle. This will help to minimize fat gain while packing on muscle. Just remember to push for more reps/weight on every set.

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John
Posted Sat, 06/05/2010 - 17:53

New to all this. Should the power sets be preceeded by a warm-up set or sets?

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Steve
Posted Sun, 06/06/2010 - 09:49

Yes, most definitely. You will want to progressively warmup prior to using heavy weight.

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Rohan Shetty
Posted Sun, 06/06/2010 - 02:06

Hey Steve can u please suggest me an altenative excercise for Barbell preacher curl.Cheers.

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Steve
Posted Sun, 06/06/2010 - 09:51
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Dave
Posted Sun, 06/06/2010 - 13:16

Hey Steve, good stuff. Can you explain a little further the importance of eating enough to achieve larger biceps? I'm trying to lose about 20 lbs while I pack on some muscle. Trying to lose weight while putting it on in muscle form is sort of a confusing concept.

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Steve
Posted Sun, 06/06/2010 - 14:04

It's extremely difficult to add muscle and lose fat at the same time. Adding muscle is a building process, and requires eating more then what it requires to maintain your weight. Cutting fat is a removing process and requires eating less then normal. You generally can't build bicep (muscle) size while cutting.

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Phil
Posted Sun, 06/06/2010 - 23:33

Steve, If I am only suppose to do this bicep workout once a week, would other excercises that involve the biceps as a secondary muscle be a good idea, such as back excercises? If so, how much time should i leave between these two excercises?

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Steve
Posted Mon, 06/07/2010 - 07:54

Absolutely. You also want heavy workout on other major muscle groups, especially back. I would separate your back workout a couple days away from your bicep workout.

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Philip
Posted Mon, 06/07/2010 - 19:02

I work out 3 times a week. 1st day, chest and tris, 2nd bi's and back ect... I do the same routine everytime but try to go up 5 pounds on every set each week. Will my body ever adjust to is and if so what do i do different? Thank you

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