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- [UPWOD Nº50] The Blowout Back & Biceps Workout
  
  We made it. FIFTY DEEP. Our final UPWOD—The Blowout Back & Biceps Workout—is your quintessential Lean It UP workout. It blasts the back and biceps with supersets, heavy compound lifts, and a HIIT...
- 3-Ingredient Spiralized Sweet Potato Bagels [Recipes]
  
  Rethink bagels with this lean, guilt-free 3-ingredient recipe for spiralized SWEET POTATO BAGELS.
- [UPWOD Nº49] The LABS Incineration Workout — Legs, Abs, & HIIT
  
  SUPERSETS ON SUPERSETS! UPWOD Nº49—The LABS Incineration Workout—takes your traditional leg day, infuses it with a double shot of abs, and amps it up with two major upgrades: quick-hitting GIANT...
- Introducing Metamucil Free — All Of The Fiber, None Of The Artificial Junk (Plus A Bonus Pitaya Bowl Recipe)
  
  Got digestion issues? Read this. And then make my dangerously delicious PITAYA bowl recipe.
- [UPWOD Nº48] The Upper Body Sledgehammer Workout
  
  Pound your chest, shoulders and triceps with UPWOD Nº48 — The Upper Body Sledgehammer Workout. It's an old-school slobberknocker that'll pummel your muscles and drag out new growth.
- The Pursuit Of Happiness — My 7-Step Magical Formula For Personal Happiness
  
  We're all on the pursuit of happiness, but it's on YOU to create it for yourself. Here's my 7-step secret formula for personal happiness.
- [UPWOD Nº47] The 7×70 Olympic HEPTATHLON Workout
  
  Lock in and start your week off with STRAIGHT FIRE. UPWOD Nº47—The 7x70 Olympic HEPTATHLON Workout—links together 7 high-intensity, full-body exercises to annihilate your muscles, rip through...
- Butternut Squash Bucatini With Walnut Pesto & Sage Brown Butter [Recipes]
  
  If you love pasta, but hate the empty calories, carbs, and—*gasp*—gluten, this recipe for Butternut Squash Bucatini with Walnut Pesto is about to change your life.
- [UPWOD Nº46] The Summer Shred Shoulder Workout
  
  Get ready for summer with UPWOD Nº46, The Summer Shred Shoulder Workout. It's a high rep, high velocity shoulder workout that's designed to obliterate the shoulders and burn stubborn fat.
- [UPWOD Nº45] The Lightning Force Leg & Butt Workout
  
  Get low, go DEEP, and embrace the booty sizzle. UPWOD Nº45 is a fast and furious, fat-incinerating butt workout that uses low rest, high reps, and light weight to produce muscle tone and definition...
WORKOUTS
WOTMs
RECIPES
- 3-Ingredient Spiralized Sweet Potato Bagels [Recipes]
  
  Rethink bagels with this lean, guilt-free 3-ingredient recipe for spiralized SWEET POTATO BAGELS.
- Introducing Metamucil Free — All Of The Fiber, None Of The Artificial Junk (Plus A Bonus Pitaya Bowl Recipe)
  
  Got digestion issues? Read this. And then make my dangerously delicious PITAYA bowl recipe.
- Butternut Squash Bucatini With Walnut Pesto & Sage Brown Butter [Recipes]
  
  If you love pasta, but hate the empty calories, carbs, and—*gasp*—gluten, this recipe for Butternut Squash Bucatini with Walnut Pesto is about to change your life.
- Chug A Little Autumn With The Meta Pumpkin Pie Protein Smoothie [Recipes]
  
  Get seasonally lean and chug a little autumn with the Meta Pumpkin Pie Protein Smoothie. The frothy, mouthgasmic concoction is bursting with warm fall spices, laced with savory pumpkin flavor, and...
- Asian Sriracha Chicken Burgers [Recipes]
  
  Our recipe for Sriracha Asian Chicken Burgers is the perfect balance of sweet, tangy, and spicy. They're easy to make, uber-lean, and jacked with HQ protein.
- Crush Hunger With The Meta Berry Blast Protein Smoothie [Recipes]
  
  Blast hunger and light up your taste buds with our Meta Berry Blaster Protein Smoothie. It's loaded with protein, a trifecta of berries, and fiber to nourish your body, boost recovery, and keep your...
- [Recipes] Refresh Your Body With The Watermelon Wave Protein Smoothie
  
  It's getting HOT. Extinguish the heat with our Watermelon Wave Protein Smoothie. Using 5 simple ingredients it quickly whips up into a svelte, light and fluffy cocktail that’s GUSHING with 40g...
- How To: Blend Up A Little Summer With The Island Pitaya Bowl [Recipes]
  
  HIYA PITAYA. Blend up a little summer with our quick and delicious Island Pitaya Bowl recipe. It takes 5 minutes to make and it's jacked with protein, antioxidants, fiber, and nutrients.
- Sesame Crusted Sriracha Tuna Sushi Bowl With Coconut Rice [Recipes]
  
  Love spicy tuna or fresh, sushi-grade fish? You'll go BANANAS for our Sesame Crusted Sriracha Tuna Sushi Bowl. It's uber-lean, jacked with protein, and gushing with flavor.
- Post Workout: Refuel & Recover Faster With These 4 Protein-Packed Post Workout Meals
  
  Your POST WORKOUT meal is a major key to muscle growth. Use these 4 power post workout meals to refuel effectively and jack your body up with protein.
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Home » Biceps

[WOTM, 12/2013] Sprout A Pair Of Shredded Cannons With The Arm-ageddon Biceps + Triceps Workout

Posted by Bryan DiSanto on Dec 3, 2013 in Biceps, Biceps & Triceps Workout Plans, Featured Article, Muscle It UP, Triceps, Workout Of The Month, Workout Plans

Get ready to sprout a pair of powerful, chiseled, undulating cannons — December’s WOTM is about to invoke arm-ageddon for the muscle fibers in your biceps, triceps, and delts.

UberExercise — Renegade Dumbbell Row

Posted by Bryan DiSanto on Oct 21, 2012 in Abs, Back, Biceps, Featured Article, Muscle It UP, UberExercises

Upgrade your back workout. Renegade dumbbell rows are a vigorous, BEAST of an exercise that build a ripped, powerful upper body, and simultaneously develop flat, washboard abdominals.

The Big, Fat Effective Exercise List

Posted by Bryan DiSanto on May 8, 2012 in Abs, Biceps, Chest, Featured Article, Legs, Muscle It UP, Shoulders, Triceps, UberExercises

If you want your body to improve you HAVE to constantly change things up. Inside are 80 killer exercises-broken out by major muscle group-that can help spice up your routine and spark rapid new muscle growth.

The 5 Best Biceps Exercises

Posted by Bryan DiSanto on Apr 13, 2012 in Biceps, Exercise Lists, Fitness Lists, Muscle It UP

A list of the 5 most effective exercises for building massive, ripped up biceps.

UberExercise — The Incline Dumbbell Curl

Posted by Bryan DiSanto on Apr 13, 2012 in Biceps, Muscle It UP, UberExercises

Do you want a pair of massive, ripped, veiny, skull-crushing biceps!? Start doing incline dumbbell curls. Incline dumbbell curls, in my opinion, are by far the best biceps exercise of all time…they work stupidly well. After one set you’ll get an INSANE pump, feel a ridiculous burn, and your biceps will look noticeably fuller.

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