Anyone that’s into working out completely understands the “holy sh*t” feeling when burning out a muscle group, even if it’s a small muscle group like the biceps. Sure, this isn’t an agonizing squat routine or an ego-busting CrossFit WOD, but this simple drop set protocol will leave your poor pea-shootin’ biceps screaming for days.
Wrap up your regular routine, post up at the dumbbell rack and prepare yourself for an all-out assualt on this muscle group.
Down-the-Rack Bicep Burnout
Opening Set – Alternating Dumbbell Curl – chose a weight you’d fail at 4-6 repetitions. [Example: 40 lb. dumbbell]
Drop Set One – attempt to get 2-3 additional reps [Example: 35 lb. dumbbell]
Drop Set Two – attempt to get 2-3 additional reps [Example: 30 lb. dumbbell]
Drop Set Three – attempt to get 2-3 additional reps [Example: 25 lb. dumbbell]
Final Drop Set – drop 10 lbs. and attempt to get 4-8 additional reps [Example: 15 lb. dumbbell]
Rules & Tips
a. There’s no rest in between drops. The point of this protocol is to “walk down the rack”.
b. Your first set should be heavy.
c. The following 2-3 sets should be dropped by approx. 5 lbs.
d. The final drop set should be dropped by 10-15 lbs. and you should attempt to reach a higher rep range to maximize the finisher.