The Biceps Blaster Workout


Biceps Superset Workout

On today’s episode I’m showing you an awesome biceps superset workout. This workout focuses on exercises that targets the short head and long head of the biceps as well as the brachialis. Are you ready to grow?

The Biceps Blaster Workout:

Think about it. When was the last time you experienced a moment where you felt completely alive? #LiveLeanMindset

A photo posted by Brad Gouthro (@bradgouthro) on Nov 7, 2015 at 12:06pm PST

Side Note: Thick Bar Training:

You’ll notice I’m a fan of thick bar training.

I use these blue fat gripz to wrap around the handle of the weight.

Using fat gripz has been shown to improve neural drive thus increasing forearm and hand strength, and potentially help improve tendinitis and elbow pain.

Fat Gripz Discount

Here’s a special link to get your own Live Lean approved fat gripz at an approximately 40% off discount.

TRAINER: Brad Gouthro, PTS/NWS, Host and Creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.


30 minutes.


Target muscle building of short head and long head of the bicep, and brachialis.


Dumbbells, barbells, preacher curl bench, and Fat Gripz (optional).


300 calories by a 180 lbs male using a Polar HR Monitor Watch.


If biceps are a weak body part, this bicep specialization workout can be added in to your overall weekly training program.

Select a weight that challenges the muscle within the rep ranges provided, but be sure to control the weight using the prescribed tempos.

Since this is a superset workout, perform the exercises back-to-back following the indicated rest periods.

The Biceps Blaster Workout


Watch the video for the biceps exercise demonstrations.

Superset #1: Targeting Short-Head of the Biceps
A1. Single-Arm Offset Dumbbell Curl x 8 reps
Tempo: 20X0
Rest x 10 sec
A2. Single-Arm Dumbbell Concentration Curl x 8 reps
Tempo: 20X0
Rest x 2 min
Repeat superset 2 more times.

Superset #2: Targeting Long-Head of the Biceps
B1. Standing Barbell Curl (Back/Glutes against wall) x 8 reps
Tempo: 20X0
Rest x 10 sec
B2. Incline Dumbbell Curl x 8 reps
Tempo: 20X0
Rest x 2 min
Repeat superset 2 more times.

Superset #3: Targeting Brachialis
C1. Seated Reverse Preacher Curl x 8 reps
Tempo: 20X0
Rest x 10 sec
C2. Seated Dumbbell Hammer Curl x 8 reps
Tempo: 20X0
Rest x 2 min
Repeat superset 2 more times.

I hope you’ve enjoyed this workout, make sure you share it with your friends, and film yourself doing it, post it to instagram, and tag me @BradGouthro, I want to see you guys in action.


Thanks again for being a part of the Live Lean Nation, make sure to subscribe to the channel and let me know what you all-time favorite exercise is.

You guys mean the world to me, it means a lot that you keep coming back, and we have some awesome episodes coming up.

So stayed tuned and keep living lean!

By the way, if you haven’t yet downloaded my new FREE Ultimate Live Lean Starter Guide yet, go download it now. This guide includes a FREE 4-week Hot Body Workout program, a weekly meal plan including cooking lesson recipe videos for every meal and a grocery list containing all the foods you’ll need.

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