The Seth Feroce Bicep Workout | The Ultimate Guide!


Are you curious about how Seth Feroce’s bicep workouts? Are you looking for a simple, step-by-step guide that explains how Seth trains his biceps for size and strength? Then you’ve come to the right place. \

In this comprehensive guide, I will teach you exactly how Seth Feroce organizes his bicep workouts to bring up his lagging arms.

Seth Feroce trains his arms once per week on their own separate training day. Seth has a very unique way of organizing his arm workouts: he performs supersets for his biceps and triceps. In other words, he alternates back and forth between sets for his biceps and sets for his triceps.

So what do his bicep workouts look like? Seth likes to focus on different isolation exercises using barbells, dumbbells, cables and machines. He almost always trains in the 8-15 rep range, and he says his main goal is to “move weight” and get the biggest pump possible in his arms. Check it out:

Seth Feroce Bicep Workout #1

  • Exercise #1: Standing DB curls (hammer grip), 3 sets of 12, 10, 8 reps
  • Exercise #2: Cable curl (supinated grip), 4 sets of 8-10 reps, 30 seconds rest
  • Exercise #3: Ez-bar curls (wide / supinated grip), 3 sets of 10-12 reps
  • Exercise #4: Concentration curls, 3-4 sets to failure

Here is the training video:

Seth Feroce also trained his triceps in this workout. However, in this article we’re just going to focus on what he did for his biceps. For this workout Seth Feroce trains his biceps using 4 different exercises: hammer curls, cable curls, ez-bar curls and concentration curls.

He moves quickly from one exercise to the next and doesn’t worry too much about using perfect form on each movement. Instead, he just wants to move weight and get a massive pump in his arms.

“Don’t be afraid to experiment. Experimentation, in my opinion, will always be key. That’s how real science actually happens – by experimenting and documenting and keeping track of everything.”

Seth Feroce says that his biceps are one of his lagging body parts, so he started training them more frequently lately. He trains them every fifth day, regardless of what he originally planned on training that day.

“If you make anything a priority, it will get better. So hence it’s arms. I train arms as a priority every fifth day I train arms. Whatever I was supposed to do on that 5th day, nope, it’s arm day!”

Here is another one of Seth Feroce’s high-volume bicep workouts that you can try. Check it out:

Seth Feroce Bicep Workout #2

  • Exercise #1: Alternating standing DB curls (supinating grip), 4 sets of 8-15 reps
  • Exercise #2: Standing ez-bar curls (wide / supinated grip), 4 sets of 8-15 reps
  • Exercise #3: Alternating standing DB curls (hammer grip), 4 sets of 8-15 reps
  • Exercise #4: Dual arm seated cable face curl, 4 sets of 8-15 reps, 30 second rest
  • Exercise #5: Standing ez-bar curls (wide / pronated grip), 4 sets of 8-15 reps

Here is the training video:

For this workout Seth Feroce performs 5 exercises for his biceps. He uses a healthy mix of barbell, dumbbell and cable exercises to target the long and short head of his biceps.

As usual Seth moves quickly from one exercise to the next. He says he doesn’t like to sit around and wait on arm day. He just wants to move weight and get a massive pump as quickly as possible.

“Push yourself! This is the goal, we want to push ourselves outside of the comfort zone. And this was done very, very quickly.”

Here is one more Seth Feroce bicep workout that you can try. Check it out:

Seth Feroce Bicep Workout #3

  • Exercise #1: One-arm standing DB curl (supinated grip), 4 sets of 8-15 reps
  • Exercise #2: Machine preacher curl (semi-supinated grip), 4 sets of 8-15 reps
  • Exercise #3: Standing barbell curls, 4 sets of 8-15 reps
  • Exercise #4: 45 degree DB spider curl (supinated grip), 4 sets of 8-15 reps

Here is the training video:

Seth Feroce used some unusual bicep exercises in this workout, including the dumbbell spider curl. He says that this is one of his favorite ways to really isolate the biceps at the end of his arm workouts.

“We moved onto the isolation work to finish off the workout. We’re doing spider curls with the dumbbells and rope pressdowns.

Now that we moved all the weight using some weight, now we’re going to really isolate with stricter form. We’re going to really squeeze the blood into the biceps and the triceps.”

Many top bodybuilding coaches including John Meadows and Hany Rambod are also big fans of this exercise.

Verdict | The Seth Feroce Bicep Workout!

The bottom line is Seth trains his arms once every 5-7 days on their own separate training day. Seth likes to perform 4-5 bicep exercises per arm workout, and he always trains with high reps and short rest periods to get the biggest possible pump in his arms.

If you respond well to high-volume workouts then you may want to give the Seth Feroce bicep workout a shot. It may be just what you need to take your training to the next level.

“Put it all into it. See what you are really made of and who you really can be!”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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