Biceps Routine




Weightlifting In The Gym - Bicep Workout

What makes an effective bicep workout? To get better results from your bicep workout you need to pay close attention to (2) very important factors.

Don't swing the weights while performing each rep. Stay in control of the weight on the eccentric and concentric portions of the lift.

Make sure to get a full contraction at the top of each rep. Really squeeze the biceps and hold for a count of two before returning the weight to the starting position. Bicep Workout

Barbell Curls - 3 sets x 12,10,8 reps
Alternate Seated Dumbbell Curls - 3 sets x 10,8,8 reps
Concentration Curls - 3 sets x 12,10,8 reps


Here is another variation of a good bicep workout. This one is geared more for overall strength. Try it every third time you workout your arms...

***(rest two minutes between all sets)
Barbell Curls - 3 sets x 7,5,5,2 reps
Alternate Standing Dumbbell Curls - 3 sets x 7,5,3 reps
Spider Curls- 3 sets x 8,6,4 reps
Barbell Curls (strip set)- 1 set x as many as possible, remove 10 pounds - do another set of as many as possible....continue stripping away the weight until you do your last set with just the bar.


This last bicep workout is a real killer, don't call me up and yell at me if you can't move your arms for a couple of days - and your biceps feel like they might fall right off! :^)

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