Emphasis On Biceps-Peak (Long Head)
When you flex your arm, that height you see is called the peak, and it gets taller as your long head gets bigger. This routine emphasises long-head moves.
Choose a weight with which you reach muscle failure by the target rep listed. The workout follows a pyramid, meaning you add weight on each set (for fewer reps), but take only your final set of each exercise to muscle failure.
Emphasis On Short (Inner) Head
To achieve fully developed biceps, you can’t rely on long-head exercises alone. To shift the emphasis to the short head, you’ll use different angles that essentially don’t allow the long head to fully stretch.
Choose a weight with which you reach muscle failure by the target rep listed.
The scheme follows a straight-sets approach in which you use the same working weight for all three sets, trying to reach the same target-rep figure on each one (but don’t stop if you can do more). You’ll use a slightly lighter weight (for a higher rep target) on each successive exercise.