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Downloadable Biceps

Pick Your Plan: 3 Routines For The Results You Want

1 Goal: To gain strength, burn fat and build bigger arms

EXERCISE	SETS	REPS	REST BETWEEN SETS
Close-grip chin-up (1)	3	As many as possible	60seconds
Dumbbell single-arm isometric curl (6)	3	10-12	60seconds

Perform this workout twice a week, resting at least 2 days after each session.

2. Goal: To achieve maximum muscle growth

EXERCISE	SETS	REPS	REST BETWEEN SETS
Towel inverted row (5)	1	As many as possible	None
Rope cable hammer curl (4)	1	5-7	None
Dumbbell incline offset-grip curl	1	8-10	None

Do all three exercises in a circuit, performing one set each before resting for 60 seconds. Repeat the circuit once to twice more. Perform this routine 2 days a week, resting at least 2 days after each session.

3. Goal: Train both the biceps brachii (bicep) muscle and the brachialis beneath it that will push your bicep higher.

• Grab a dumbbell in each hand, choosing the heaviest weight that allows you to complete 8 to 10 repetitions of the dumbbell biceps curl [2].
• For your first set, perform the exercise as described, with one exception: Use an overhand grip, your palms facing behind you at first.
• Do as many reps as you can, then rest for 60 seconds and perform a second set of biceps curls with a neutral grip (palms facing each other).
• Rest again for 60 seconds and do the move again with an underhand grip, as shown.
• Repeat once for a total of two rounds. Do this workout twice a week.

 

Download this entire workout (288kb)

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