The Best Bicep Workouts

The Best Bicep Workout

          We have composed  a list of good workouts that will shape your biceps in an attractive way.  When you are doing an exercise , make sure that you are doing in a slow, controlled movement. Following the descriptions of each individual move will be a good schedule to follow for beginners to grow some powerful guns.

Close Grip Chin up- This exercise is the same as the traditional chin up done on a bar, except you must hold the bar with your hands closer together. Utilize  the strength in your arms to pull your body up off the ground.

Standing Barbell Curl- This exercise is done standing up like the name implies. You should hold the barbell with both hands facing away from the body, arms extended to your thighs. Curl the bar up and in toward the body as the elbows bend.

Preacher Curls- These curls are done with a barbell but sitting on a preacher bench. While sitting, grip the barbell with an underhand grip elbow extended, hands about shoulder width apart. Curl the bar in towards the shoulders.

Dumbbell Curl- This is performed the same as a standing barbell curl except that the dumbbells naturally fall a little to the side instead of straight in front of your thighs.

Incline dumbbell curls- These are done exactly like a regular dumbbell curl but sitting on a bench propped at a 45 degree angle.

Hammer grip Curl- The hammer grip curl can be done standing or sitting. This curl is a dumbbell curl but the grip of the hands facing each other instead of the body. Curl the weights up keeping the knuckles facing each other.

Concentration Curls- This exercise is done one arm at a time to really focus on the one muscle being worked, thus the name! You should be sitting with you elbow resting on your knee. SLOWLY lower the dumbbell and extend your elbow. SLOWLY bring it back up.

PROGRAM

Week 1

Day 1- Perform 2 sets of 10-12 reps of 3-4 exercises of your choice in light weights

Day 3- Perform 2 sets of 10-12 reps of other 3 or 4 you didn't do on day 1.

Day 5- Perform 2 sets of 8-10 reps of your 5 favorite exercises in med weights

Week 2

Day 1- Perform 3 sets of 8-10 reps of 4 exercises in med weights

Day 3- Perform 3 sets of 8-10 reps of alternate 3 exercises in med weights

Day 5- Perform 2 sets 10-12 reps of 5 exercises in med weights

Week 3

Day 1- Perform 3 sets 10-12 reps of 5 exercises with light weights

Day 3- Perform 3 sets of 8-10 reps of 5 exercises with light weights

Day 5- Perform 1 set of 6-8 reps of 3 exercises with heavy weights

Week 4

Day 1- Perform 2 sets of 6-8 reps of 2 exercises with heavy weights

Day 3- Perform 2 sets of 6-8 reps of 2 alternated exercises with heavy weights

Day 5- Perform 1 set of as many as you can with the heaviest weight on 2 different exercises