Staggering Bicep Workouts into your shoulder workout can truly be the key to a bigger arm for you. What is a stagger set? A stagger set is when you perform small or mini sets of an under developed muscle group (like the arms) while training a certain other muscle group (like the shoulders).

An example would be to performing a two sets of standing bicep curl in between each exercise of your shoulder exercise routine.

This way you can train your shoulders effectively and “sneak” in some extra work for your lagging muscle group which in this case is the bicep muscles.

To make your bicep bigger you need to train them more than once. The biceps are a small muscle and recover rather quickly. So if you want them to be fully developed you need to find some way of training them more often without overtraining them. But sometimes you training schedule is just too full and you simple don’t have enough time to add an extra bicep workout to it. So what do you do? You use staggered sets.

We will try and stagger bicep with a shoulder workout. Biceps and shoulders go well together so why not try what one of the greatest names in body building-Arnold Schwarzenegger did and stagger them in between your shoulder workout.

Now I know you maybe scratching your head asking “How do I stagger bicep and shoulder?” Don’t worry because below I will give you an actual routine to show you how it’s done. Hopefully after that you can kiss your small biceps good bye and usher in a arm development. Here is how a shoulder and Bicep Workouts would look like:

Military press 4 sets 6, 8, 10, 10

Bicep dumbbell curls 2 sets 12, 12

Dumbbell shoulder presses 4 sets 10, 10, 8, 8

Bicep dumbbell curls 2 sets 12, 12

Upright row 3 sets 8, 10, 10

Bicep dumbbell curl 1 set 20

Lateral raises 4 sets 12,12,12,12

Inclined dumbbell curls 2 sets 10, 10

Reverse shoulder raises 3 sets 10, 10, 10

Hammer bicep curls 2 sets 10, 10

This is an example of a staggered set workout. See how training your bicep is easily sneaked into the shoulder routine. You do overall 9 sets for your biceps. Not a bad workout considering it being a staggered workout. Make sure you finish each move before you move to the other. This is not a super set. So for example finish your 4 sets of military press then move on to bicep dumbbell curls finish those etc… rest 2 minutes between each set and another 2 to 3 minutes in between moves.

And there you have it-a powerful Bicep Workouts and shoulder workout that is sure to develop both of these muscles for you in no time at all.

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Bicep Workouts