Biceps : Beginner Programme

BICEPS
 BEGINNER PROGRAMME



THIS BEGINNER BICEPS ROUTINE
is built around three can’t-miss movements. If you want big bi’s, you’ll want to get familiar with these moves and keep them close at hand as you build your arm-training arsenal.
>> In all your biceps exercises, do your best to eliminate momentum. Don’t rock your body forward to initiate a rep, and don’t swing the weights up.
>> This workout also includes forearms; building strength in your forearms helps on numerous other exercises, especially back moves. Ideally, you should continue to train forearms for as long as you weight-train.
 
#1
EXERCISE
SETS
REPS
Standing Barbell Curl
3
12, 10, 10
EZ-Bar Preacher Curl 2 10
Alternate Incline
DB Curl

2

10
Forearms:    
Reverse Wrist Curl 1 12
Wrist Curl 1 12
 
STANDING
BARBELL CURL
START: With your knees slightly bent and your feet about hip-width apart, grasp a barbell with a shoulder-width, underhand grip. Let the bar hang to your thighs. Keep your abs pulled in and your elbows stationary.
MOVE: Without swaying, slowly curl the bar in an arc toward your shoulders as you exhale. Pause at the top of the movement, squeeze your biceps and slowly lower the bar almost to the start. Don’t lift the bar completely to your shoulders, and don’t let it touch your thighs at the bottom in order to keep continuous tension on the biceps.
BODYBUILDING ROUTINES : BICEPS : STANDING BARBELL CURL BODYBUILDING ROUTINES : BICEPS : STANDING BARBELL CURL
 
BODYBUILDING ROUTINES : BICEPS : EZ-BAR PREACHER CURL BODYBUILDING ROUTINES : BICEPS : EZ-BAR PREACHER CURL
EZ-BAR
PREACHER CURL
START: Position the seat height so your armpits are flush against the pad. Place your feet forward to help stabilise your body, and grasp the EZ-bar with an underhand grip so your little fingers are higher than your thumbs (your palms supinate out). This helps keep your elbows in and better isolates the lower biceps.
MOVE: Slowly raise the bar to shoulder level, pause and squeeze your biceps, then lower the bar to just short of elbow lockout.
 
BODYBUILDING ROUTINES : BICEPS : ALTERNATE INCLINE DUMBBELL CURL BODYBUILDING ROUTINES : BICEPS : ALTERNATE INCLINE DUMBBELL CURL
ALTERNATE
INCLINE
DUMBBELL
CURL
START: Set an incline bench to about a 45-degree angle. With a dumbbell in each hand and using a neutral grip (palms facing each other), let your arms hang straight down below your shoulders.
MOVE: Keeping your elbow still, slowly bring your right hand up, turning your hand as you lift so your palm faces your shoulder. Pause and squeeze the biceps at the top, then lower the weight slowly to the start. Repeat with your left hand to complete one rep.
 
REVERSE WRIST
CURL AND
WRIST CURL
START: Grasp a straight bar with an overhand grip, hands about 10 inches apart. Kneel on the floor along one side of a flat bench. With your forearms on the bench, let your hands and wrists hang over the edge.
MOVE: Curl your hands up as high as possible, then lower the weight to the start position. To maximise your range of motion, keep your thumbs on the underside of the bar. Repeat for reps, then use an underhand grip with your hands about 4 inches apart (thumbs under the bar) and perform the same movement.
BODYBUILDING ROUTINES : BICEPS : REVERSE WRIST CURL AND WRIST CURL BODYBUILDING ROUTINES : BICEPS : REVERSE WRIST CURL AND WRIST CURL
BODYBUILDING ROUTINES : BICEPS : REVERSE WRIST CURL AND WRIST CURL BODYBUILDING ROUTINES : BICEPS : REVERSE WRIST CURL AND WRIST CURL
 
 
Source: One of the magazines of MUSCLE & FITNESS
   




BICEPS
 RELATED LINKS

 
     
Biceps : Beginner Programme
STANDING BARBELL CURL, EZ-BAR PREACHER CURL, ALTERNATE INCLINE DUMBBELL CURL, REVERSE WRIST CURL AND WRIST CURL.
http://bodyroutines.blogspot.com/2011/01/biceps-beginner-programme.html
     
Biceps : 15-Minute Routine
TWO-ARM HIGH-CABLE CURL, STANDING CABLE CURL WITH ROPE, REVERSE EZ-BAR CURL.
http://bodyroutines.blogspot.com/2011/01/biceps-15-minute-routine.html
     
Biceps : At-Home Training
3-GRIP BARBELL CURL, SEATED BARBELL CURL, DUAL DUMBBELL HAMMER CURL, MULTI-ANGLE INCLINE DUMBBELL CURL.
http://bodyroutines.blogspot.com/2011/01/biceps-at-home-training.html
     
Biceps : Advanced Routine Mike Matarazzo
SEATED ALTERNATE DUMBBELL CURL, ONE-ARM DUMBBELL PREACHER CURL, STANDING EZ-BAR CURL, ONE-ARM CABLE CURL.
http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-mike-matarazzo.html
     
Biceps : Advanced Routine Chris Cormier
DUMBBELL CONCENTRATION CURL, STANDING ALTERNATE DUMBBELL CURL, MACHINE CURL.
http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-chris-cormier.html
     
Biceps : Advanced Routine Aaron Maddron
TO-THE-FRONT HAMMER CURL, STANDING CONCENTRATION CURL, STANDING ONE-ARM CABLE CURL.
http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-aaron-maddron.html
     
Biceps : 7-Specialised Routines
MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE.
http://bodyroutines.blogspot.com/2011/01/biceps-7-specialised-routines.html
     
 
Other Sites
Egy Kingdom
http://egykingdom.blogspot.com/
Car2Far
http://car2far.blogspot.com/
All Microbes
http://allmicrobes.blogspot.com/