Biceps Burn-Out

IFBB Figure Pro Heather Dees' Training Journal #14: Biceps

Today I want to do some biceps training! I love training this muscle group. When training arms, you can generally get a good pump going pretty quick. This is always fun to see and motivates you to train harder!

Here’s a fun routine if you want to train biceps quick or you are short on time. Try it out by itself for a short training day, or add it to your triceps or chest day!


Standing Biceps Burn-Outs

4 sets/15 reps per weight

  • Start with heavy weight
  • Use either dumbbells or a cable biceps curl machine
  • Rep out 15 reps, then drop weight down by 5-pound increments until you reach 5-pound load or dumbbells
  • Do this without resting as you decrease from 20-pound dumbbells down to 5-pound dumbbells in each hand.
  • Rest 60-90 seconds, then start next set.
  • The key is to burn out— so if you can barely get those last reps, it’s all good. Just keep good form! (No heaving with momentum.)
Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group