36 Seconds of Biceps Hell

Posted on September 29th, 2010 by Mic in Fitness Model Workout Ideas

Hi,                                                                         

woman doing biceps curls

Are you looking to add some strength and a little size to your biceps.  Then consider the 36 seconds of biceps hell routine.

Here is how it works.  Do a warm up for your biceps and triceps.  Just a couple of sets of a light weight.

Our example will use dumbbells.  Pick up a set that you can normally get 20- 25 reps with.

But, instead of counting reps you are going to time your set.  You are going to do dumbbell curls for 36 seconds. 

Don’t try to go real fast or real slow.  Just go at your normal pace.  Make sure you are controlling the weight.  Don’t jerk it up or use body english to raise the weights.

If you can’t lift the weight all the way up before the 36 seconds is up, just do half reps or quarter reps. 

After the 36 seconds is up, immediately go over and do triceps push downs.  If you are not at a gym, do pushups instead.  Just do 10 reps.

Immediately go back to the dumbbells and – if you lifted the dumbbells for the full 36 seconds – do the same thing for another 36 seconds with a slightly heavier weight. 

If you did not, reduce the weight and do the same for 36 seconds.

When you are done with this set, do ten more repetitions with your triceps exercise.

Now a little change of pace.  Add five pounds to the dumbbell weight and do 3 reps.  Immediately add five more pounds and do 3 more reps.

Keep doing this until you can’t budge the weight for your dumbbell curls.

When you are done, do your triceps exercise again. 

Finally pick up the lightest weight you used for the curls and do another 36 seconds. 

Finish with 10 more reps for your triceps exercise and that is it for your arms for the day. 

36 seconds is important because not only does it work the muscle for strength but it also hits the endurance fibers also. 

This double action will help build strength and add some size to your biceps. 

Of course you can do this for any exercise.  Just don’t go crazy with this – especially if you are a beginner. 

But, if you are looking for a change of pace then try this 36 seconds of biceps hell.

Thanks

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7 Comments on “36 Seconds of Biceps Hell”

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