4-Week Workout to Build Biceps That Peak

Get the best bicep pumps of your life with this 4-week biceps workout guaranteed to build your biceps & hopefully help you develop peaks along the way!

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Single Muscle Group
Training Level:	Intermediate
Program Duration:	4 weeks
Days Per Week:	1
Time Per Workout:	45-60 minutes
Equipment Required:	EZ-Bar, Dumbbells, Machine
Target Gender:	Male
Recommended Supplements:	Vapor X5, Nitro-Tech, Cell-Tech, Platinum Multivitamin

Workout Description

For many years now, I’ve tried to keep a peak, but it’s all about getting the power among gym goers.

However, systematically I have been trying to build biceps peaks for some time. Now, you’re going to take on the peak properly. Don’t deny it!

Regardless of your reasoning, you just want to have a peak. Building height is a priority for you. It’s the part of your workout that not only makes you look great, it’s the one that makes your deltoids a little higher.

Reaching Your Biceps Peak Potential

These will be the workouts for you to do for 4 weeks in your program.

Once the main workout starts, you’ll obtain a strong set of biceps. The second workout is a small or secondary method for extra added to your bicep training.

Your biceps will simply build fast and peak quickly. There’s a weekly add-on of a minimum 1-2 intensity along with bringing an approach. You will feel and see the improvement. Scroll to get additional info.

The Featured Peaking Biceps Workout

Exercise	Sets	Reps
Concentration Curl	4	12, 10, 10, 8
Strict Barbell Curl	4	12, 10, 10, 8
Hammer Dumbbell Curl	3	10, 10, 8
One Arm Preacher Curl Machine	3	12, 10, 10
Lying Rope Cable Curl Finisher	1	100

Exercise Details

Concentration Curl

This is a seated exercise. Keep the arm inside your thigh, and keep it controlled. Once you finish, place your arm at the top, and work to complete the reps. Remember to lower under control to enhance the peak and create a better visual on the upper body.

Strict Barbell Curl

Using a straight bar, perform standing curls with perfect form. Keep your back straight, elbows stationary, and curl the weight using only your biceps. Ensure a slow negative to maximize the contraction and build the peak.

Hammer Dumbbell Curl

Using dumbbells, perform curls with your palms facing your body. This will target the brachialis and the forearm, aiding in the appearance of a fuller bicep.

One Arm Preacher Curl Machine

Using a preacher curl machine, work one arm at a time to ensure balanced development. Focus on squeezing the bicep at the top and fully extending at the bottom to maximize the stretch.

Lying Rope Cable Curl Finisher

Using a rope attachment on a low pulley, lie down and perform curls. This unique position removes body momentum and allows for a strict curl, perfect for finishing off the biceps.

The Peaking Bicep Pump Back Day Finisher

This workout is the only one to be done after back training. There should be a minimum of 72 hours between bicep workouts and the finisher. For the finisher, this focus would be to utilize your peak, even in a low-intensity workout.

Exercise	Sets	Reps
Lying Rope Cable Curl	1	100

This is your finishing movement. Use the cable attachment, lay down, and focus on curling with perfect form. It's a high-rep, low-intensity way to cap off your workout and ensure maximum blood flow to the biceps, promoting growth and peak development.