The 1000-Rep Total Annihilation Bicep Workout

The 1000-Rep Total Annihilation Bicep Workout

Most people get a gym membership to build bigger biceps, but only a few of them end up achieving this goal. Building bigger biceps requires you to train them with insane intensity so that they have no idea what hit them.

In this article, we’ll be sharing a workout that you probably have never imagined doing before. By the end of the workout, you’ll have no idea what to do with your arms so that they stop hurting.

The 1000-Rep Total Annihilation Bicep Workout

The Most Brutal Arm Workout

Barbell Bicep Curls – 10 Sets 20 Reps ~ 200 Reps

Since this is a 1,000 rep training session, you should be doing the compound lifts early in the workout. Doing the compound exercises when the fatigue starts to kick in can take a toll on your form.

The barbell bicep curls are the first lift in the workout and you should try to lift as heavy as you can in the exercise without compromising on the form. Don’t forget to pause and contract your guns at the top of the movement.

Cable Curls – 2 Set 100 Reps ~ 400 Reps

While following the workout, you should make sure you’re not resting for more than 60-seconds between sets. You should be able to complete the training session within an hour. Resting for too long will negatively impact training intensity.

In a high-rep high-intensity workout like this, the ego can be your worst enemy. Choose a weight you’ll struggle to complete the 100 reps with, but make sure you’ll not have to use momentum.

Dumbbell Hammer Curls – 5 Sets 20 Reps ~ 500 Reps

While performing the dumbbell hammer curls, you’ll be lifting the dumbbells at the same time. Your elbows will be pinned to your sides and your arms will be extended straight in the starting position.

Lift the dumbbells until they reach your shoulder height. Pause and contract your bis at the top of the movement before lowering the weights. Repeat for the recommended reps while keeping your lower arms parallel to each other throughout the lift.

Machine Preacher Curls – 4 Sets 50 Reps ~ 700 Reps

The machine preacher curls train the peak of your mountains. Most people make the mistake of shortening their range of motion while performing the lift. Follow a full ROM to ensure you’re not leaving any gains on the table.

Reverse Grip Barbell Curls – 5 Sets 20 Reps ~ 800 Reps

Many people neglect training the outer head of the biceps and their forearms. Performing the reverse grip barbell curls is an incredibly effective way of improving these muscles which also happens to be common lagging muscle groups.

Dumbbell Concentration Curls – 2 Sets 50 Reps ~ 900 Reps

The dumbbell concentration curls were brought into the limelight by the Governator. Arnie can be seen performing the exercise multiple times in the legendary documentary, Pumping Iron.

Drag Curls – 1 Set 100 Reps ~ 1000 Reps

Drag curls are one of the most underutilized exercises in the gym. In the exercise, you hold a smith machine barbell with a shoulder-wide grip. Curl the barbell by pulling your elbows up and back. The drag curls can make your pythons more venomous.


How many reps do you do in your last workout?

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Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.

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