4 Week Bicep Muscle Building Program 
If you're ready to get down to business and get the hardgainers results then you've come to the right place.
This 4 Week Bicep Muscle Building
Program is sure to give you the ripped hardcore muscles you've dreamed about.
If you are results driven then the 4 Week Bicep Muscle
Building Programis your ticket to success!
WEEK 1 - PULL DAY
-LARGE TO SMALL
MUSCLES
|
EXERCISES
|
SETS
|
REPS
|
TEMPO
|
REST
|
|
Bent Over
Rows
|
3 - 4
|
6 - 8
|
3.2.2
|
2 min
|
|
Pull Ups
|
3 - 4
|
6 - 8
|
3.2.2
|
2 min |
| Elbows in Wide Grip Curls |
3
|
6 - 8
|
3.2.2
|
2 min |
| Wide Grip Shrugs |
3 - 4
|
6 - 8
|
3.2.2
|
2 min
|
|
Stiff Leg Dead Lifts
|
3 - 4
|
6 - 8
|
3.2.2
|
2 min
|
WEEK 2 - PUSH DAY - LARGE TO
SMALL MUSCLES
|
EXERCISES
|
SETS
|
REPS
|
TEMPO
|
REST
|
|
Incline Barbell
Press
|
3 - 4
|
6 - 8
|
3.2.2
|
2 min
|
|
Standing Dumbell Shoulder Press
|
3 - 4
|
6 - 8
|
3.2.2
|
2 min |
| Close Grip Bench Press |
3
|
6 - 8
|
3.2.2
|
2 min |
| Seated Calve Raises |
3 - 4
|
6 - 8
|
3.2.2
|
2 min
|
|
1 Leg Box Squats
|
3 - 4
|
6 - 8
|
3.2.2
|
2 min
|
WEEK 3 - SMALL TO LARGE
MUSCLES
|
EXERCISES
|
SETS
|
REPS
|
TEMPO
|
REST
|
|
Close Grip Bicep Curls
|
3 - 4
|
4 - 8
|
3.2.2
|
2 min
|
|
Chin Ups
|
3 - 4
|
4 - 8
|
3.2.2
|
2 min |
| Bent Over Overhand Barbell Rows |
3 - 4
|
4 - 8
|
3.2.2
|
2 min |
| Seated DB Shrugs |
3 - 4
|
4 - 8
|
3.2.2
|
2 min
|
|
Dead Lifts
|
3 - 4
|
4 - 8
|
3.2.2
|
2 min
|
WEEK 4 - SMALL TO LARGE
MUSCLES
|
EXERCISES
|
SETS
|
REPS
|
TEMPO
|
REST
|
|
Dips
|
3 - 4
|
4 - 8
|
3.2.2
|
2 min
|
|
Seated Dumbell Shoulder Press
|
3 - 4
|
4 - 8
|
3.2.2
|
2 min |
| Flat Barbell Chest Press |
3 - 4
|
4 - 8
|
3.2.2
|
2 min |
| Standing Calve Raises |
3 - 4
|
4 - 8
|
3.2.2
|
2 min
|
|
Barbell Squats
|
3 - 4
|
4 - 8
|
3.2.2
|
2min
|
This is not for those content to sit on the
sidelines.
Get the maximum results from the 4-Week
Bicep Muscle Building Program - Click here!
| 
