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SUBMIT a WORKOUT ◄ Do you have a biceps workout plan to share?.. take a few minutes to submit it!
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Biceps Workout Summary
Difficulty Level: Intermediate
Target / Goal: Basic Biceps Program
Recommended Days per Week: 2
Date Submitted: February 4, 2009
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Workout Submitted By
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DESMOND
fitFLEX workouts: 1
Age: 22
Gender: Male
Experience: 5 years
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Workout Description
This biceps workout in my opinion is a basic, standard biceps routine for all around build and definition. It combines
basic compound movements, starting with barbell curls and seated dumbbell curls and followed up by a isolation movement of preacher
curls. This is a perfect way to add strength, some muscle mass and refine with shaping at the end. All sets should be done in a slow,
controlled manner and the rest period in between sets should be 60-90 seconds. I prefer to flex or stretch in between sets. Be sure to
get a good squeeze on each rep, really contract the muscle for the best stimulation and final result!
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| Exercise |
Sets |
Reps |
| Barbell Curls |
4 |
15,12,10,8 |
| Description: In a standing position, standing straight holding a barbell resting fully down. In a slow, controlled manner, curl the barbell
up to your chest, bending at the elbow and keeping your elbows at your sides. Do not swing the bar or lean back or forward. Squeeze and hold at the top for 1-2 seconds, then lower slowly all the way down to
full resting position. Repeat. |
| Seated Dumbbell Curls |
4 |
15, 12, 10, 8 |
| Description: Starting from a seated position on a bench, sitting up straight. One dumbbell in each arm, hanging, resting down with palms facing
in. One dumbbell at a time, curl the weight up to you shoulder in a slow and controlled motion, twisting your wrist to face you at the top of the movement. Do not swing your body or lean back or forward, that is
cheating and you are taking away from the biceps. At top, hold an squeeze for 1-2 second, then lower back slowly to starting position. Repeat. |
| Preacher Curls |
5 |
15, 15, 12, 12, 10 |
| Description: Find a preach bench and a dumbbell. Place your arm over the preacher bench with your armpit snug over the top of the preacher bench.
With your arm fully extended, holding the dumbbell and palms facing up, slowly bring the dumbbell up to you. Hold and squeeze at the top of the movement for 1-2 seconds, then slowly release back down. Do not go
back down too far, only as you feel comfortable with so you do not tear or strain the biceps. Repeat. |
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fitFLEX Workouts - Basic Biceps Workout Routine
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