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training
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Building Bigger Biceps
Follow the routine below and
I guarantee your biceps will get bigger and stronger. As always, make sure you warm up by stretching and/or
performing a few light reps.
Standing Barbell Curls:
Rest only 30-45 seconds between sets.
| 1st set |
12 reps |
Shoulder width grip |
| 2nd set |
10 reps |
Close grip |
| 3rd set |
8 reps |
Shoulder width grip |
| 4th set |
6 reps |
Close grip |
| 5th set |
4 reps |
Shoulder width grip |
Rest for two minutes and then perform the following.
Preacher Incline Curls with E-Z Bar:
Rest 60 seconds between sets.
| 1st set |
6 reps |
Shoulder width grip |
| 2nd set |
6 reps |
Close grip |
| 3rd set |
6 reps |
Shoulder width grip |
Rest for two minutes and then perform the following.
Cable Hammer Curls using Rope: Do only one set for 25 reps.
Tip: Do not over train your biceps!
Note: Before embarking on any
nutrition, supplementation, and/or training program, consult with your physician
or other licensed health-care professional.
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