Biceps in 4-weeks
By Vince DelMonte, author of No Nonsense Muscle Building
Below is a sample 4-Week Bicep Prioritization Program:
Workout A:
Pull Day (Large To Small Muscles)
| Exercises | Sets | Reps | Tempo | Rest |
| Bent Over Rows | 3-4 | 6-8 | 322 | 2 min |
| Pull Ups | 3-4 | 6-8 | 322 | 2 min |
| Elbows in Wide Grip Gurls | 3 | 6-8 | 322 | 2 min |
| Wide Grip Shrugs | 3-4 | 6-8 | 322 | 2 min |
| Stiff Leg Deadlifts | 3-4 | 6-8 | 322 | 2 min |
Workout B:
Push Day (Large To Small Muscles)
| Exercises | Sets | Reps | Tempo | Rest |
| Incline Barbell Press | 3-4 | 6-8 | 322 | 2 min |
| Standing DB Shoulder Press | 3-4 | 6-8 | 322 | 2 min |
| Close Grip Bench Press | 3 | 6-8 | 322 | 2 min |
| Seated Calve Raises | 3-4 | 6-8 | 322 | 2 min |
| 1-Leg Box Squats | 3-4 | 6-8 | 322 | 2 min |
Workout C:
(Small To Large Muscles)
| Exercises | Sets | Reps | Tempo | Rest |
| Close Grip Bicep Gurls | 3-4 | 4-8 | 322 | 2 min |
| Chin Ups | 3-4 | 4-8 | 322 | 2 min |
| Bent Over Overhand Barbell Rows | 3-4 | 4-8 | 322 | 2 min |
| Seated DB Shrugs | 3-4 | 4-8 | 322 | 2 min |
| Deadlifts | 3-4 | 4-8 | 322 | 2 min |
Workout D:
(Small To Large Muscles)
| Exercises | Sets | Reps | Tempo | Rest |
| Dips | 3-4 | 4-8 | 322 | 2 min |
| Seated DB Shoulder Press | 3-4 | 4-8 | 322 | 2 min |
| Flat Barbell Chest Press | 3-4 | 4-8 | 322 | 2 min |
| Standing Calve Raises | 3-4 | 4-8 | 322 | 2 min |
| Barbell Squats | 3-4 | 4-8 | 322 | 2 min |
About The Author
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain. He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.