If you want some new bicep growth use this old-school workout trick that saves time and gives you bigger biceps!

Set 1: 35lbs, 8 reps
Set 2: 30lbs, 8 reps
Set 3: 25lbs, 8 reps
Set 4: 20 lbs 8 reps

That’s it! A quick and intense bicep workout you can throw in when time is short and you want bigger biceps to fill out those shirtsleeves.

Give it a try for some bigger biceps and let me now what you think by leaving a comment on the blog, that is, if you can type afterwards;-)

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Hope the holidays are treating you well.

I just finished making a ginger bread house with my daughter while my wife decorates the Christmas tree.

Last night I put up lights on the house Clark Griswold style!

But all the snow we had here in New Brunswick disappeared over night thanks to heavy rain. Hoping we get some back for the big day…

With all that’s going on this time of year I like to keep things simple with my workouts and after moving with just a couple weeks to get back to my workouts before the holidays I like to ditch the complicated program design and go with my “Simple Man’s Workout System”. Plus I am not running on all cylinders with this flu that’s slowing me down…so I will probably keep my training on cruise control until the New Year.

No specified rest periods, no fancy exercises, just plain old liftin’ designed in way that is easy to follow and requires only 3 hours a week.

Don’t underestimate the effectiveness as it’s all about QUALITY over quantity…

2-3 sets, 4-8 reps

Day 1, Chest, Shoulders, Triceps

Flat BB Bench Press
Incline DB Press
Standing BB Shoulder Press
Side DB Raise
Lying EZ Tricep Extensions
Cable Tricep Pushdowns

Day 2, Legs and Abs

BB Back Squats
DB Lunges
DB Romanian Deadlifts
Standing Calf Raise
Hanging Leg Raise

Day 3, Back and Biceps

Deadlifts
Chinups
One Arm DB Rows
BB Curls
DB Curls
DB Shrugs

Use this workout system as your “standby” workout when you just want a simple program that gives you complex results!

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Well, starting yesterday I am officially Mr.Mom or a stay at home dad.

Whatever people call it these days. I just call it parenting.

As I mentioned awhile back I received notice that I will be laid off from my regular day job as a heavy equipment operator. It came into effect on Monday.

I am anticipating I will not be laid off

for too long as I only have 5 people ahead of me on the seniority list to get recalled. If you have been also affected by the economic downturn and been laid off from your job as well, post a comment below and share your thoughts.

So in the meantime I am home full-time taking care of our 8 month old daughter Matea as my wife returned to work. I just put her down for a nap, Shhhhh!

Things are going good so far as I am getting along well with Elmo and Ernie.

Bert keeps giving me a nasty look…or maybe that’s just his unibrow!

My wife came home for lunch so I could “get out” and hit the gym for an hour. With Dad Fitness I only need to workout 3 days a week to stay fit so there is no problem with that.

As I was warming up at the gym this afternoon I seen what must of been the worlds shortest workout. A guy came in skipped rope for 30 seconds, then did one set on the forearm gripper machine, got up and left!

I am not joking!

Oh well, I continued on with my workout of:

Perfect Pushups ,<==Click Here to see how I use these

Decline DB Extensions

Lat pulldowns

One arm DB shoulder presses

Thick BB Curls

Abs circuit of cross body mountain climbers and planks

3-4 sets, 8-13 reps of each exercise.

I pushed hard but wasn’t at my strongest today.

Heading over to my parents for dinner so that gives me a break from the kitchen.

The adventures of Mr.Mom will be continued… Stay tuned!

Sean Barker, CPT Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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Today was Day 3 of my current Dad Fitness workout program. This workout program focuses on building maximum muscle in minimum time!

I had a strong and focused Dad Fitness Workout this morning.

Deadlifts
Pullups
One Arm DB Rows
BB Curls
DB Curls
Shrugs

2-3 sets, 4-6 reps. That’s the best rep range for maximum overload. Overloading the muscles with short intense reps and sets is the best way to build lean muscle in the shortest amount of time.

For days when you are really short on time. Here is a short upperbody superset you can do in 15 minutes!

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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I had a great Back and Biceps workout this morning.

I love getting back to basics with my training. 2-3 sets per exercise, 4-6 reps per set.

Remember the best fat burner is MUSCLE and the best way to build lean muscle is workouts like those found in Dad Fitness.

Short, intense workouts done only 3 times a week!

Deadlifts
Pullups
One Arm DB Rows
BB Curls
DB Curls
Shrugs

Check out my new column article at TheFatherLife.com!

Read article here==>Thanks Dad

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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