Bicep Training

BICEPS

 

Warm up – Cable Rope Curl

2 sets 15-10 reps (lightweight)

 

Spider Curls

4 sets 8-10 reps (increasing weight each set)

 

Dumbbell Hammer Curls

SUPERSET

Reverse Cable Curls

4 sets 8-10 reps

 

One Arm ISO Preacher Curl

3 sets 6-8

 

Barbell Curls – Pyramids Starting weight (your choice)

Starting weight  10 reps

Moderate weight 10 reps

Heavy weight 10 reps

Moderate weight 10 reps

Starting weight (burnout)

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