GSP Bicep Workout

Canadian athlete Georges St-Pierre -- also known as GSP or Rush -- is the UFC Welterweight Champion and highest ranked welterweight mixed martial arts fighter in the world, as of March 2013. St-Pierre's series of fitness videos and books, Rushfit, focuses on full-body conditioning, including a variety of biceps workouts. Biceps exercises included use dumbbells, bodyweight or -- especially in the case of the advanced-level explosive training programs -- barbells, making for a wide variety of upper-arm workouts.

  1. The Program

    • GSP's Rushfit program spans four different core series: Strength and Endurance, Explosive Power, Fight Conditioning, Abdominal Strength and Core Development and Full Body Strength and Conditioning. Although every eight-week program is different, each features some bicep exercises. For instance, a series -- which includes a four-day cycle of exercise and recovery -- might assign the second day as an upper-body day with a focus on pulls and abs, and day three as an upper-body day with a focus on presses. St-Pierre himself clocks in at 170 pounds, so the program focuses on lean muscle development in the biceps and elsewhere.

    Biceps Exercises: Weights

    • The biceps serve as stabilizers, or muscles that help other muscles maintain a certain position, during GSP-recommended workouts such as the single-arm dumbbell row. Explosive exercises, such as the standing push press and high pull, engage everything from the biceps to the hips to the quads. GSP's dumbbell chest press engages the short head of the biceps brachii as a dynamic stabilizer. Rushfit features dumbbell biceps curls, which squarely target the biceps brachii, as an optional upper-body exercise. The program stresses pull-ups over curls, however, as the former exercise also works the back muscles.

    Bicep Exercises: Bodyweight

    • Overhand-grip pullups serve as the key biceps exercise in GSP's Rushfit program. This classic exercise focuses on the latissimus dorsi, but it also engages the biceps brachii -- not to mention the deltoids, rhomboids, pecs and traps -- as synergists, or muscles that help other muscles complete a motion. Rushfit also includes push-ups and push-up variations, front dips and triceps dips, all of which engage the biceps as secondary muscles.

    Considerations

    • The GSP program varies depending on the workout calendar you choose, ranging from Beginner to Advanced skill level. Aside from working your biceps and the rest of your body, this fitness plan also includes a nutrition guide that focuses on providing lean protein to promote muscle development and provide energy and endurance during your workout.