Advanced Barbell
|
Use the following exercises to help strengthen and develop your biceps muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! The aim of this workout is to progress from the intermediate level to continue to develop the biceps muscles with the use of a barbell. |
|||
|
Date |
. |
Time |
. |
|
NORMAL CURLS |
CLOSE GRIP CURLS |
WIDE ARM CURLS |
HIGH BENCH PREACHER CURL |
|
.  |
..  |
 |
|
|
3 Sets of 12 - 10 - 8 lifts with 30 - 45 seconds rest between sets. |
3 Sets of 12 - 10 - 8 lifts keeping your palms close together. |
3 Sets of 12 - 10 - 8 lifts with your hands wide - elbows in your sides. |
2 Sets of 12 - 10 slow lifts. Keep upper arms in contact with bench. |
|
REVERSE CURLS |
WALL CURLS |
CONCENTRIC CURLS |
21'S |
|
.  |
..  |
 |
|
|
2 Sets of 12 - 10 slow lifts. Keep palms facing downwards. |
3 Sets of 12 - 10 - 8 lifts keeping your back against a wall. |
3 Sets of 12 - 10 - 8 lifts with 30 - 45 seconds rest between sets. |
Click on the image and perform 2 sets of 21's 7 reps each movement.
|
|
THUMBS OVER REVERSE CURL |
ELBOWS BACK CURLS |
STRETCH AFTER EACH EXERCISE |
|
|
.  |
.  . |
BICEPS MUSCLES STRETCH  |
|
|
2 Sets of 12 - 10 slow lifts. Keep palms facing downwards thumbs over the top of bar. |
3 Sets of 12 - 10 - 8 lifts keeping your elbows extended. |
||
| Aim to work through all 10 exercises - however if you feel tired or sore, work for the first 6 - 8 only. Aim to work for 3 sets of 12 - 10 and 8 reps or 2 sets of 12 - 10 reps on exercises you find difficult and 21 reps on the 21's. If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with using a lighter weight in order to be able to achieve your desired reps. NEVER TRAIN SORE MUSCLE! |
|||
www.netfit.co.uk