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An Effective Bicep Shoulder Staggered Set Workout You Can Use For Big Gains

February 24, 2010 on 11:57 am | By admin | In Health | Comments Off

So you want a way to develop big bicep shoulder muscles but you don’t have the time to do it. What can you do? Well these is a solution to this and it is called staggered sets. Staggered sets are done by combining a small body part with a big body part. You perform an exercise of say shoulders and you perform a set of bicep and then repeat. The bicep workouts take the place of your would be rest periods.

The result is that you squeeze in bicep workouts into your shoulder workoutsThis method allows you to train a larger muscle group like your shoulders and effectively “sneak” in some extra work for your stubborn to grow biceps muscles.This sort of training allows the both muscles to be trained without over training Fact of the matter is small body parts like bicep require extra training without overtraining them, simply placing them between shoulder workouts allows you to work on them without over training them

So here is an example of a shoulder bicep workout which uses the staggered set principles. Follow it as is and in no time you will have big biceps to be proud off

Military press                             2 sets   5, 9, 11, 11 

Bicep dumbbell curls                 1 sets   11, 11

Dumbbell shoulder presses          2 sets 5, 9, 11, 11

Bicep dumbbell curls                 1 sets   11, 11

Upright row                                2 sets    5, 9, 11, 11

Bicep dumbbell curl                   1 set     25

Lateral raises                               2 sets    12, 12, 11, 11

Inclined dumbbell curls              1 sets   10, 10

Remember that this is not a super set. So for example finish your 2 sets of military press then move on to bicep dumbbell curls and perform those to positive failure then rest and move on to the dumbbell curls  then rest another two minutes between each set and another three minutes in between movements. So here you have it a staggered Bicep Shoulder workout you can use to develop both muscles.

You have twelve overall sets and you will realize it is more intense to perform these than to perform two separate workouts of biceps and shoulders.