MP Weekly Workout 12
Sun out, sleeves off—build biceps that show.
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Move 1 – The Power Opener
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Move 2 – Lat Width & Thickness
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Move 3 – The "V-Taper" Finisher
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Move 4 – Bicep Peak (The "Mountain")
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Move 5 – The "Width" Maker
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Move 6 – The Pump
Perform 2X Per Week
Move 1 – The Power Opener
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Weighted Pull-Ups: 3 sets of 6-8 reps.
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Goal: Pure strength. If you can't do weighted, do bodyweight to failure.
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Focus: Pull your elbows into your back pockets.
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Move 2 – Lat Width & Thickness
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Chest-Supported Row: 3 sets of 10-12 reps.
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Goal: Mid-back density
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Focus: Squeeze your shoulder blades together like you're trying to crush a grape between them.
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Move 3 – The "V-Taper" Finisher
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Straight-Arm Cable Pulldowns: 3 sets of 15 reps.
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Goal: Isolation. Keep the arms straight to take the biceps out of the movement and torch the lats.
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Move 4 – Bicep Peak (The "Mountain")
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Incline Dumbbell Curls: 3 sets of 10-12 reps.
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Goal: Stretch the long head of the bicep.
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Tip: Set the bench to a 45-degree angle.
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Move 5 – The "Width" Maker
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Hammer Curls (Cross-Body): 3 sets of 12 reps
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Goal: Target the brachialis and forearm. This makes your arms look thick from the front.
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Move 6 – The Pump
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EZ-Bar Spider Curls: 2 sets to failure.
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Goal: Maximum blood flow. Lean over the flat side of a preacher bench so your arms hang vertically.
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