Researched and Composed by The Animal
Introduction
In
2001
a
number
of
Bodybuilders
craved
bigger,
higher
peaking
biceps.
These
men
and
women
tried
everything
to
reach
their
goals, today
still
wanting
those
arms
they
survive
on
hope
alone,
they’ve
got
a
plateau, and
no
one
else
can
shift
it.
Until
now,
they’ve
just
hired
THE
ANIMAL!
The
Ultimate
Program
Revealed!
Week’s
1-2,
5-6
Phase
1
-
Warm
up
Exercise:
Incline
dumbbell
curls
Select
a
light
weight
to
perform
this
exercise
and
do
not
move
your
elbows
at
all!!
Keep
them
tight
to
your
body
and
take
the
weight
up
as
far
as
you
can
without
moving
them.
Essentially
so
your
hand
is
about
8-10
inches
from
your
shoulder
when
you
have
reached
a
peak
contraction. This
will
ensure
that
your
biceps
are
shouldering
the
majority
of
the
load.
Execute
15
slow
and
controlled
repetitions
for
3
sets. You
will
take
approximately
90
seconds
in
between
sets.
At
the
beginning
of
the
90
second
rest
period,
clench
your
fist
so
that
your
entire
arm
is
tense
and
perform
a
curling
motion
for
30
total
seconds.
When
you
have
finished
this,
rest
for
the
remaining
time
period.
Working
Set,
Phase
Two
-
5
Massive
Drop
Sets
Standing
Barbell
Curls
-
Using
an
Easy
Curl
Bar
Begin
by
selecting
a
weight
that
causes
you
to
fail
at
approximately
8
repetitions.
However
I
want
you
to
fill
the
bar
with
smaller
plates.
For
example
in
the
UK
I
put
on
2
x
5kg
(11.05lbs)
plate
on
each
side
and
then
3
x
2.5kg
plates
(5.525lbs).
Its
important
that
the
last
three
plates
on
the
barbell
are
made
up
of
5
pounders
or
approximately
that
much,
because
the
set
depends
on
it.
The
rest
of
the
barbell
should
be
made
up
of
approximately
10
pound
plates
(
again
in
the
Uk
our
plates
are
5
kg
or
11.05
pounds
).
instructions
-
Perform
this
identically
for
4
total
sets!
step
one:
perform
repetitions
until
failure
has
been
reached.
This
should
take
place
at
approximately
8
repetitions.
step
two:
strip
the
first
set
of
5
pound
plates
and
go
to
failure
again
step
three:
same
as
step
two
step
four:
take
the
final
5
pound
plates
off
and
reach
failure
again
5th
set
Perform
an
identical
set
to
the
first
4,
but...this
time
you
will
strip
until
you
have
taken
every
plate
off
of
the
bar!
I
WARN
YOU,
the
pain
will
be
immense
and
your
grip
will
be
completely
gone,
but
just
rest
the
bar
in
between
your
index
finger
and
thumb
and
keep
pumping!
Important
Note:
I
admit
this
sounds
like
a
lot,
but
after
the
first
couple
of
sets
you
will
probably
only
be
able
to
get
3-4
reps
with
a
weight
before
a
drop.
A
set
will
contain
about
15
total
reps
once
you
get
into
it.
For
more
info
on
strip
sets
click
here
Rest:
Now
you
are
entitled
to
recover
somewhat.
NOT
for
too
long
though,
we
want
to
maintain
a
pump.
Phase
Three:
High
Cable
Pulley
Curls:
5
total
sets
set
1-4
After
you
have
recovered
go
over
to
the
high
cable
pulleys.
Stand
in
between
them
slightly
forward
so
the
main
part
of
your
body
is
a
few
inches
in
front
of
the
cables.
Take
a
cable
in
each
hand
and
do
a
double
bicep
curl,
as
if
you
were
posing.
Pay
special
attention
to
your
form.
You
must
concentrate
on
keeping
your
shoulders,
back,
and
elbows
stationary.
You’ll
find
as
you
get
on
through
the
sets
it’s
easy
to
digress
into
a
semi-fly
motion.
Your
aim
is
15reps,
when
you
have
reached
the
peak
contraction
hold
it
for
a
SLOW
count
of
5
then
release.
Once
again
squeeze
out
4
sets!
The
blood
will
be
flowing
heavily
into
your
bi’s
about
now,
but
the
worst
set
is
yet
to
come!
You
may
have
to
drop
the
weight
in
between
sets
to
keep
good
form
but
that’s
fine,
remember
this
is
a
biceps
workout,
not
back.
set
5
On
the
final
set,
drop
the
weight
by
about
50
percent
(trust
me).
As
before,
when
you
reach
the
peak
contraction
hold
it
for
5
seconds,
but
this
time
do
not
lower
the
weight
all
the
way,
rather
stop
half
way
and
lift
it
back
up,
contract
for
5
and
then
follow
this
with
a
full
repetition.
You
are
actually
performing
1
and
a
half
reps.
Continue
until
you
have
reached
failure!
vital
note:
Notice
how
the
focus
is
on
the
peak
of
the
biceps.
I
am
using
cables
because
they
provide
continuous
tension,
which
is
a
vital
weapon
when
stressing
this
area.
Phase
4
The
Final
Blow!
cable
curls
Its
nearly
over,
but
you
still
have
one
final
dance
with
pain!
Go
to
a
low
pulley
and
set
up
a
semi
light
weight.
Your
goal
is
to
make
it
through
3
sets
of
Double
Handed
Cable
21’s.
For
a
description
on
21's
click
here.
This
will
hurt
but
again
keep
the
weight
light
enough
to
watch
your
form.
I
have
found
that
the
upper
7
were
only
moving
my
arm
about
4-6
inches,
as
the
pump
in
my
Bi’s
was
extremely
intense.
After
you
have
completed
3
sets,
congratulate
yourself,
chug
down
a
shake
and
EAT
like
a
PIG!!
Week’s
3+4,
7+8
of
Biceps
Blitz!
By
now
you
should
have
noticed
the
above
program
getting
slightly
easier
and
the
pain
from
the
DOMS
should
be
slightly
less.
Now
it’s
time
to
give
your
body
the
shock
of
it’s
LIFE!!
editors
note:
Its
apparent
to
me
that
the
Animal
has
a
twisted
sense
of
"
easier!
"
I
would
never
associate
the
word
easy
with
the
above
workout!
I'm
sure
most
of
you
are
wondering
if
the
second
phase
of
this
program
will
be
as
painful
as
the
first.
Guess
what?
It
is!
Phase
1
-
Warm
up
Exercise
-
Wide
Grip
Straight
Barbell
Curls
Pick
up
a
Barbell.
I
prefer
the
stubby
(5ft)
one
opposed
to
the
full
sized
7ft
jobby.
Put
no
weight
on
it
and
stand
in
front
of
a
mirror,
holding
the
bar
with
a
grip
about
6-8
inches
wider
on
each
hand
than
shoulder
width.
Your
arms
should
be
about
30
degree’s
to
the
left
and
right
respectively,
opposed
to
pointing
straight
ahead.
Now
grip
the
bar
like
it’s
got
1000lbs
on
it
and
is
taking
every
ounce
of
energy
in
your
body
just
to
hold
it.
Rep
out
20
slow
and
controlled
reps.
Again,
elbows
tucked
in
to
your
side
with
the
bar
stopping
about
8-10
inches
away
from
your
chest,
this
is
the
peak
contraction.
Be
sure
to
hold
it
there
for
a
second
or
two
before
lowering
the
bar
fully,
so
that
your
arms
are
pointing
toward
your
feet.
Do
3
sets
in
total,
each
containing
20
reps,
and
take
a
60
second
rest
between
each
of
these.
Phase
2
-
First
Working
Set
Exercise:
Concentration Curls
Sit
on
the
end
of
the
bench
with
a
dumbbell.
You
will
be
performing
concentration
curls.
All
too
often
these
are
done
wrong.
They
are
tricky
and
it
takes
loads
of
practice
to
get
proper
form.
The
most
common
mistake
is
rolling
your
elbow
inwards
to
help
you
to
lift
the
weight.
If
you
have
a
partner,
get
him
to
hold
your
shoulder
in
the
correct
position
and
I
guarantee
that
you’ll
feel
the
effectiveness
of
the
exercise
double.
If
you
workout
alone
just
use
your
other
hand,
until
you
get
the
form
correct.
Choose
a
weight
that
causes
you
to
fail
in
the
8
rep
range.
Once
you
reach
failure,
use
your
other
hand
to
help
the
weight
up
and
perform
8
negatives. (
For
a
description
on
negatives
click
here.
)
Then
with
no
rest
go
onto
your
other
arm
and
perform
an
identical
set.
Take
a
60
second
rest
and
repeat.
In
total
you
want
5
sets
per
arm
each
containing
8
normal
reps
and
8
negatives.
You
will
need
to
drop
the
weight
after
a
few
sets,
don’t
worry
just
keep
PERFECT
form!!
Rest
a
few
minutes
and
get
focused!
Phase
3
Lying
High
Pulley
Curls
This
next
exercise
will
get
you
some
of
the
strangest
looks
you’ve
ever
had
in
the
gym,
but
WHO
CARES,
you
want
big
Bi’s,
don’t
you??
I
recommend
that
you
get
a
mat,
especially
if
you
have
a
crapy
floor.
Place
it
at
the
bottom
of
a
high
pulley.
On
the
high
pulley
you
need
the
short
bar
attachment.
Select
the
weight,
grip
the
bar
and
then
sit
down
about
12”
from
the
upright
(this
will
vary
depending
on
your
size),
now
lie
down
on
your
back
and
put
your
feet
up
on
the
upright,
knee’s
will
be
slightly
bent.
With
your
arms
straight
now
curl
out
a
rep,
elbows
remain
pushed
into
your
sides
just
as
if
you
were
doing
a
barbell
curl,
the
only
difference
is
you
lying
down.
When
you
reach
the
peak
contraction
again
squeeze
with
all
of
your
might,
hold
it
for
5
seconds
and
then
lower.
Do
12-15
reps
till
failure,
for
5
sets.
The
great
thing
about
this
exercise
is
you
have
to
fight
against
gravity
to
hold
that
peak.
People
will
look,
people
will
stare,
but
it
will
get
you
the
biceps
that
you
want!!
Take
another
short
rest.
You
are
nearly
there!!
Phase
4
Hammer
Curls
Hammer
Curls
Set
a
bench
so
that
it
Inclines
to
just
over
45degree’s.
It's
Hammer
time!
Sit
on
the
bench
and
lie
back
slightly,
Now
raise
both
the
weights
so
that
they
are
at
peak
contraction.
I
want
you
to
begin
the
movement
in
a
state
of
peak
contraction
rather
than
starting
with
the
weights
hanging
to
the
sides.
Now
perform
8
alternating
reps
per
arm
for
5
sets.
You’ll
probably
need
about
a
90
second
to
2
minutes
rest
between
sets.
note:
this
will
build
mass
on
the
bracioradialis,
hence
giving
your
arms
a
3d
appearance.
Phase
5
-
Keep
That
Pump
Finally,
just
to
ensure
that
you
maintain
that
pump
long
enough
to
get
to
the
locker
rooms,
grab
a
barbell
as
you
did
at
the
beginning
and
rep
out
3
sets
of
20
again.
“OH
the
PAIN,
the
BURN,
OUCH”
Shut
up
you
WIMP
Pain
is
weakness
leaving
the
body!!!
note:
This
final
blood
pump
will
assist
in
the
recover
process,
by
bringing
vital
nutrients
to
your
arms.
Summary
Week’s
1+2,
5+6
3x15
Alternative
Curls
(warm-up)
5xDropset
EZ
Bar
5x15
Double
Standing
Cable
Curls
–
Holding
Peak
Contraction
3x21
Cable
21’s
Week’s
3+4,
7+8
3x20
Weightless
Barbell
Curls
5x8
Concentration
Curls
–
Forced
Negative
5x15
Lying
Cable
Curls
–
Holding
Peak
Contraction
5x8
Hammer
Curls
–
Starting
with
weight
Up
not
down
3x20
Weightless
Barbell
Curls
Conclusion
If
follow
this
program
for
8
weeks,
once
a
week
and
dedicate
an
entire
workout
to
it
you
will
blow
any
plateau
out
of
the
water!
If
you
have
any
questions,
you
can
find
me
on
the
boards
most
days
or
mail
me.
Enjoy
your
gains
Animal
© ABC Bodybuilding Company. All rights reserved. Disclaimer
|
