The ‘Which Way is the Beach?!’ Arm Workout – 3 Week BIG Bicep Challenge

Beach Bicep workouts COVER photo

Summertime is almost here, and for many of you that means you are starting to work out so that you can look great in swimsuits and tank tops at the many beach outings and pool parties you’ll be attending. Well there is no time like the present to make your summertime fitness goals a reality! Seriously it’s time to get started.

BUT FIRST: We realize everyone has different fitness goals, so we have a summertime workout program for all of our readers.

COMING SOON: Summer Six-Pack Abs Workout  (get it by signing up for our email list >>> HERE <<<)

The ‘Which Way is the Beach?!’ Arm Workout

3 Week BIG Bicep Challenge

One of the most sought-after glamour muscles is biceps…BIG biceps. If you are one of the many LA Fitness members focused on building BIG biceps, then this BIG Bicep challenge is tailor-made for you.

With this challenge you will be able to confidently direct fellow beach goers every time they ask you, “Excuse me, which way is the beach?!” We have the perfect, three-week workout plan to help you navigate those searching for the sand and waves in the correct direction…assuming your BULGING biceps don’t distract them.

In order to build BIG biceps you are going to need to perform plenty of isolation exercises [1] to focus the tension of the exercise directly on your biceps. This will stimulate muscular hypertrophy [2]! Lucky for you, our “Which Way is the Beach?!” – The 3 Week BIG Bicep Challenge has plenty of isolation exercises that will make your biceps bulge.

Also, we included a compound exercise [3] in this challenge. This is because the use of other larger muscle groups to assist your biceps—e.g. your lats during chin-ups— enables your body to handle more weight than your biceps could on their own. A compound exercise, such as chin-ups, helps promote further hypertrophy in your biceps.

Now get with the program and start building BIG biceps TODAY so you don’t waste a ray of sunshine. Combine all four of these exercises into one workout and perform it twice a week.

Hammer Curls

Week 1 

Sets: 3    Rest Time: 60 seconds    Intensity: 75 to 85% of your One-Rep Max [4]   Reps: 10 to 12 

Week 2

Sets: 4    Rest Time: 60 seconds    Intensity: 80 to 85% of your One-Rep Max    Reps: 8 to 10

Week 3

Sets: 5    Rest Time: 60 seconds    Intensity: 85 to 90% of your One-Rep Max    Reps: 6 to 8

Seated Barbell Curls

Week 1 

Sets: 4    Rest Time: 60 seconds    Intensity: 80 to 85% of your One-Rep Max   Reps: 8 to 10

Week 2

Sets: 5    Rest Time60 seconds    Intensity: 85 to 90% of your One-Rep Max    Reps: 6 to 8

Week 3

Sets: 5    Rest Time: 60 seconds    Intensity: 85 to 90% of your One-Rep Max    Reps: 6 to 8

Single-Armed Cable Curls

Week 1 

Sets: 4    Rest Time: 60 seconds    Intensity: 80 to 85% of your One-Rep Max    Reps: 8 to 10

Week 2

Sets: 4    Rest Time60 seconds    Intensity: 80 to 85% of your One-Rep Max    Reps: 8 to 10

Week 3

Sets: 5    Rest Time: 60 seconds    Intensity: 85 to 90% of your One-Rep Max    Reps: 6 to 8

Chin-Ups

Week 1 

Sets: 3    Rest Time: 60 seconds    Intensity: 75 to 85% of your One-Rep Max   Reps: 10 to 12

Week 2

Sets: 3    Rest Time60 seconds    Intensity: 75 to 85% of your One-Rep Max    Reps: 10 to 12

Week 3

Sets: 4    Rest Time: 60 seconds    Intensity: 80 to 85% of your One-Rep Max    Reps: 8 to 10

Are you ready to start the challenge?! Stick to it and you will be basking in the summer sun with arms that will make the person laying on the beach towel next to you ask what your secret is. Then, be a pal and click one of the social media icons at the bottom of this article and share the challenge with them!

Article Definitions

  1. Isolation Exercises – An exercise that concentrates on one muscle group and involves just one joint movement.
  2. Hypertrophy – An increase in muscle size.
  3. Compound Exercises – An exercise that utilizes multiple muscle groups and involves two or more joint movements.
  4. One-Rep Max – The maximal weight that can be lifted once with correct lifting technique.[i]
 

[i] http://www.jssm.org/vol11/n2/3/v11n2-3pdf.pdf

Posted on May 26, 2014, in exercise, fitness, fitness club, funny, funny fitness, LA Fitness, LA Fitness Blog - Living Healthy, LA Fitness Blog - Top Tips, la fitness reviews, LA Fitness Reviews - About, lafitness.com, Motivation, Motivational Tips, Strength, Top Tips and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. therealtpayne

    I’ll be using this approach! Thanks for the informative post.

  2. TITLE Boxing Club

    Looks like a great workout! Who doesn’t want huge guns? Thanks for sharing :)

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