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Grip and Bicep Blaster
by The Highlander
43 athletes joined
Program Description
Primarily meant to run alongside another program to improve grip and bicep capacity. Perform this twice a week with rest days between. Slowly progress the weight or repetitions depending on your weight increments. Some specialty equipment is preferred, unless you would rather substitute your own.
Program Overview
Level
Beginner, Novice
Goal
Powerlifting, Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Jan 29, 2024 10:28
Last Edited
Jun 11, 2024 11:08
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Week 1
1 / 5 Weeks
Day 1
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 2
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 1
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 2
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 1
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 2
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 1
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 2
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 1
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 2
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set