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Biceps Workout Summary
Difficulty Level: Intermediate
Target / Goal: Add Size & Strength
Recommended Days per Week: 1-2
Date Submitted: February 7, 2009
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Workout Submitted By
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JACoB
fitFLEX workouts: 5
Age: 31
Gender: Male
Experience: 15 years
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Workout Description
This is one of my favorite and most effective biceps routines. I use it regularly
in the off season to add some good size and shape while increasing strength levels as well. Comprised
of 3 exercises, all repetitions are to be performed with perfect form and about 90 second rest in
between. Be sure to stretch / warmup before and after the workout.
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| Exercise |
Sets |
Reps |
| Standing barbell curls |
5 |
8-10 |
| Description: Perform 1-2 sets of warmup
with about 15-20 slow, controlle reps. This will help you avoid injuries and allow you to properlly warmup
the biceps muscles. Perform 5 sets of standing biceps barbell curls with stict and controlled form. Do not
swing forward or backwards or sway at the knees to help the weight! Allow the bar to rest all the way down,
then curl up, squeeze and release slowly back down to starting position. |
| Standing dumbbell curls |
4 |
8-10 |
| Description: In a standing position, perform
4 sets of 8 to 10 repeptitions on each arm for dumbbell curls. Do not swing or use your body momentum to curl the
weight up, use a strict and controlled movement to use ONLY your biceps. |
| One-arm maching preacher curls |
4 |
10-12 |
| Description: I prefer to do these one arm
at a time to be able to focus on one bicep at a time. Using a maching preacher curl, be sure to use a full range
of motion and flex the biceps muscle at the top of the movement. |
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fitFLEX Workouts - Basic Biceps Ultimate Mass-Building Workout Routine
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