Biceps Workout Chart



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EXERCISE SETS REPS Standing Barbell Curl 3 12, 10, 10 EZ-Bar Preacher Curl 2 10 Alternate Incline Dumbbell Curl 2 10 Reverse Wrist Curl 1 12 Wrist Curl 1 12 Forearms: A B STANDING BARBELL CURL START: With your knees slightly bent and your feet about hip-width apart, grasp a barbell with a shoulder-width, underhand grip.. One is through different grips (for instance, the three underhand grips of the first exercise, or the palms-facing grip of the hammer curl) and the other is through putting your biceps on stretch, as in the incline curl, which can lead to a stronger contraction during the lifting phase of the rep. 55 EXERCISE 3-Grip Barbell Curl SETS REPS 3 6 per grip per set Seated Barbell Curl 3 8, 6, 6 Dual Dumbbell Hammer Curl 2 10, 8 Multi-Angle Incline Dumbbell Curl 4 8–10 Pyramid up the weight each set.. “Tune out your surroundings and concentrate solely on the deep contraction of the muscle as you rep.” 56 EXERCISE SETS REPS Seated Alternate Dumbbell Curl 4 10–12 One-Arm Dumbbell Preacher Curl 4 10–12 Standing EZ-Bar Curl 4 10–12 One-Arm Cable Curl 4 to failure SEATED ALTERNATE DUMBBELL CURL A START: Sit at the edge of a flat bench with your arms fully extended and a dumbbell in each hand.. “Toward the end of a set, when the muscle is fatigued, I start to squeeze the biceps even harder.” A 57 EXERCISE SETS REPS Standing Alternate Dumbbell Curl 2 4 warm-up 12–15 Machine Curl 4 12–15 Dumbbell Concentration Curl 4 12–15 Chris substitutes other biceps exercises depending on his energy and the availability of equipment, including standing cable curls and one-arm Preacher curls.. PER BERNAL BICEPS 62 SHOCK ROUTINE EXERCISE SETS REPS Power-Rack Barbell Curl 4 15, 10, 8, 6 Dual Dumbbell Hammer Preacher Curl 4 8, 8, 10, 12 Seated Barbell Curl 3 10 3 To Failure (compound set with) Alternate Dumbbell Curl Set the safety bars in a power rack to just below the height of your hips..

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