|
MORE WORKOUTS TO TRY:
#7) Take no
prisoners on biceps day. You can hit your biceps hard, and
from all angles, with this expert crafted workout.
#8) This
routine employs the forced reps technique, in which a
partner gives you just enough assistance to help you finish
a rep when you can’t complete any more on your own.
#9) This
workout contains some basic power moves — push yourself
hard, lift as much as you can with good form, and strive for
incremental strength increases from week to week.
#10) As the
name implies, this programme is constructed to shock your
biceps out of their doldrums and put them on track to new
growth.
#11) Burn in
the detail with this highrep regime. Don’t let yourself get
lazy — as you would in a strength-building, low-rep regime,
take your time on every rep, slowly contracting and
releasing your biceps on each repetition.
#12) Do
these moves as a circuit — one time through all four
exercises equals one “set”. Try not to rest any longer than
it takes to move from exercise to exercise within the
circuit-training set, and rest 30–60 seconds between each
circuit.
#13) There’s
always enough time for your biceps with this super-fast
routine.
|
|
#7
MASS BUILDER |
|
EXERCISE |
SETS
|
REPS
|
|
EZ-Bar Preacher Curl
|
4
|
12, 10,
8, 6 |
|
3-Grip Barbell Curl |
3 |
12* |
Seated Dual
Hammer Curl** |
3 |
10, 8, 8 |
|
DB Concentration Curl |
2 |
12, 10 |
|
|
|
#8
"FORCED
GROWTH" |
|
EXERCISE |
SETS
|
REPS
|
|
Standing EZ-Bar Curl*
|
4
|
15,
10, 8, 8 |
|
Standing Dual DB Curl |
3 |
8-10 |
|
Machine
Curl* |
3 |
10 |
|
* Have a partner help you through
2-3 forced reps on the last two
sets.
|
|
#9
POWER &
STRENGTH |
|
EXERCISE |
SETS
|
REPS
|
|
Standing Barbell Curl
|
5 |
12,
10, 8, 5, 3 |
Close-Hammer-Grip
Pull-Up** |
3 |
10, 8, 6 |
|
Incline
DB Curl |
3 |
10,
8, 8 |
|
Reverse-Grip Cable Curl*** |
2 |
10, 8 |
|
** Like regular pull-up, except
with a close, palms-facing grip.
*** Use a short straight bar
attachment to a low-pulley; grasp
the bar with an underhand grip and
perform a curl.
|
|
#10
SHOCK ROUTINE |
|
EXERCISE |
SETS
|
REPS
|
|
Power-Rack Barbell Curl*
|
4 |
15,
10, 8, 6 |
Dual DB Hammer
Preacher Curl** |
4 |
8, 8, 10, 12 |
Seated
Barbell Curl
(compound set with)
Alternate DB Curl |
3
3 |
10
To Failure |
|
* Set the safety bars in a power
rack to just below the height of
your hips. Do standing barbell curls
with a heavier weight than usual,
and rest the bar on the safeties
between reps. ** Hold DBs with a
hammer grip and curl both arms
simultaneously.
|
|
#11
HIGH DEFINITION |
|
EXERCISE |
SETS
|
REPS
|
|
Standing EZ-Bar Pole Curl*
|
3 |
20,
15, 12 |
Standing DB Hammer
Pole Curl* |
3 |
20, 15, 12 |
|
Lying
Cable Curl** |
3 |
15 |
|
Cable Concentration Curl |
3 |
15 |
|
* Stand with your back to a pole
or wall while repping.
** Lie on the ground in front of a
cable station, grasp a short
straight bar attached to a low
pulley, and do curls.
|
|
#12
FOUR-MOVE CIRCUIT |
|
EXERCISE |
SETS
|
REPS
|
|
Standing EZ-Bar Curl
|
4 |
12,
10, 8, 8 |
|
Seated Alternate DB Curl |
4 |
12, 10, 8, 8 |
|
Rope
Hammer Cable Curl |
4 |
10 |
|
Reverse EZ-Bar Curl |
4 |
8 |
|
Perform these exercises
back-to-back with no rest in
between; rest 30-60 seconds between
circuits.
|
|
#13
5-MINUTE |
|
EXERCISE |
SETS
|
REPS
|
|
Tri-Set: |
|
|
Reverse Incline-Bench
EZ-Bar Curl* |
2 |
12, 10 |
|
Dual
Incline DB Curl** |
2 |
12,
10 |
|
Two-Arm High-Cable Curl |
2 |
12, 10 |
|
Perform as a tri-set,
back-to-back-to-back with no rest in
between; rest 30-60 seconds between
tri-sets. Pyramid up the weight each
set. * Stand or sit backwards on an
incline bench, your chest against
the pad, your arms hanging straight
down toward the floor. Grasp an
EZ-bar and curl.
**Curl both DBs at the same time.
|
|
|
