Mike’s BIG Bicep Day

The #1 Way to Max Your Muscle Gains:

Yo Guys,

It's Mike with Sixpack Shortcuts… You want some BIG biceps? I've got the workout for you today! It's bicep day today, you're going to want to grab a pen a paper and write this workout down. It's workouts like this one today that will get you on track to being confident in every T-shirt you wear and finally having the body you've always wanted.

Workout Breakdown:
4 Exercises / 8 – 12 Reps / 4 Sets Each / Minimal Rest Time

1) Dumbbell Curls
2) Dumbbell Preacher Curls
3) Dumbbell Alternating Curls – on incline bench
4) Overhand Barbell Curls

1:11 First let me get a sip of my shake – Check out how to make my Muscle Building Shake here:

You ready? I'm ready, let's do this!

Video Breakdown:
1) Dumbbell Curls –
1:40 Set 1
2:02 Set 2
2:50 Set 3
3:16 Set 4

And you know, this is such a small muscle group you really don't have to spend that much time these. I recommend that you spend 30 minutes max doing biceps – 45 minutes if you really are just taking your time.

2) Dumbbell Preacher Curls
3:36 Set 1
4:35 This is the best way to do this if you only have an incline bench to do these with – like I do.
5:10 Set 2
6:21 Set 3
7:05 Set 4

3) Dumbbell Alternating Curls
8:02 Set 1
8:39 Set 2
9:21 Set 3
10:04 Set 4

4) Overhand Barbell Curls
11:07 Set 1
11:55 Set 2
12:21 Set 3
12:55 Set 4

Ok guys, that's it for biceps today – 4 exercises hitting it from ALL angles! Let's review this routine and go over some quick tips:
13:33 Dumbbell Curls
– If you're sitting down, keep your feet and knees together this way you have more room on the sides of your body to have the correct form

13:44 Dumbbell Preacher Curls
– If you're using an incline bench like I did, make sure that you have your armpit all the way down touching the bench. If you're not using this form then you will have the tendency to use your secondary muscles and not work your biceps as well.

14:21 Alternating Dumbbell Curls
– When you do the curl be sure that you point your bicep directly in front of you, think about pointing the outside of your fist to the ceiling. You'll hit the correct part of your bicep and be able to have a full range of motion with you extend back out.

14:53 Overhand Barbell Curls
– With this one just keep in mind the actual muscle you're working – which is the brachialis – because when you do this exercise you're going to feel it in your forearm. So just focus on where you're supposed to be feeling it and really squeeze that muscle.

So don't forget these tips and give this a try for your next bicep day. I hope you enjoyed this video, if you want more workouts just like this one as well as diet and nutrition tips and tricks come back to see us again or click any of the links you see here. Don't forget to leave your comments below and as always keep those progress pics coming in!



Watch this video that shows you the one "new style" of muscle building that you can use on your very next workout:

I want to tell you one thing that will change your life forever… it's easy, simple and will ensure that you the ripped, muscular body that you've always wanted as fast as possible. I know it works because it's the one TRICK that worked for me… and it also helped to transform over 100,000 guys from around the world as well. If I can do it… and they can do it… then you can do it too! All of us already have the ripped muscular body we've always wanted. Now it's your turn:

Mike Chang

Be sure to share this video with your friends! –

Rates : 0
  1. Alex Franco / July 21, 2015

    I don’t get why people would criticize his workouts, He is trying to help
    people look better, whats wrong with that?, he does this to show people
    anybody can have a body like his, cheers to Mike for doing a great job.

    • Homo Sapian Carnivore Who consumes Homo Sapien / April 5, 2016

      +ilovefishful I highly doubt it. He’s not big and he doesn’t even have abs.
      However it is strange how he can eat so much yet stay at around 12-14% BF.

    • Homo Sapian Carnivore Who consumes Homo Sapien / April 5, 2016

      +ilovefishful Yeah but he’s not unrealistic big. His physique is still
      obtainable as a natty. So if he is on steroids then good help Mr. Chang’s

    • Homo Sapian Carnivore Who consumes Homo Sapien / June 28, 2016

      +Alex Alex I only do compounds so I don’t know.

  2. Declan McGrath / October 15, 2015

    I don’t usually subscribe but when I do i

    • Declan McGrath / October 15, 2015

      Reply to myself

    • Declan McGrath / January 9, 2016

      +◀Click pic Get 250 Banish Boring Diet Recipes no problem

    • Paulius5222 / May 10, 2016

      +Declan McGrath Nice copypaste

  3. Nuno Borges / February 2, 2016

    Mike, thank you for having the time to show us some workout tips, and
    really nice routines. People should be thankful for having someone like
    Mike giving the right orientation on how to do the workout properly. A big
    cheers to Mike!

  4. TEXY0 / February 13, 2016

    I want my arms to be this veiny.

  5. inceptiondreamz / February 15, 2016

    Writing on the mirror is what’s ultra cool. Oh yeah

  6. Howard Johnson / February 29, 2016

    how much rest time in between sets

    • JP_0299 / March 23, 2016

      +Howard Johnson 10 – 12 seconds for an intense workout like this

    • Dumbbells Only / March 23, 2016

      +JP_0299 Might as well not rest at all smh.

    • Sarfaraz Sanghar / July 24, 2016


  7. sum gt / April 1, 2016

    Had to put on my headphones cuz my family thought i was watching porn…

  8. thermia 123 / April 20, 2016


  9. mike joey / May 11, 2016

    How do you you get rid of stretch marks

  10. Stetson Mancha / May 27, 2016

    looks like Luo Kang

  11. John G / June 13, 2016

    *Get 6 Pack Abs At Home These 2 Guys Shows A New Workout That Gets Real
    Results From Home*

  12. ExpertUriel123 / June 18, 2016

    I never feel the burn or pain on my biceps when I work them out, how come??

    • Casual_WRX / July 4, 2016

      Make sure you’re not moving your entire body and don’t go so heavy on
      weights start off smaller (not too small)and you should feel the burn
      And make sure your biceps are doing the work don’t create momentum with
      your body

    • Pleikkapelit FIN / August 3, 2016

      +Casual_WRX great answer right there

  13. JEFF JHONSON / July 2, 2016

    15:11 YOUR BEER?!?!?!

  14. amir momeni / July 19, 2016

    Hi, thanks for your good videos! They are absolutely amazing. I can twist
    my left hand, so please advice me on this matter, how I actually be able to
    do bicep since I can’t twist my left hand. Regards

  15. Kent Hefele / July 22, 2016

    That must be awesome to have a gym all to yourself.

  16. Epic Jman / August 4, 2016

    If you have veiny arms, what does that mean? I was told that it means you
    have NO FAT in that area and that its hydrated

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