Biceps Combination
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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! Click on each image for a full exercise description! |
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Date |
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Time |
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WALL CURLS |
HAMMER CURLS |
THUMBS OVER REVERSE CURL |
CONCENTRIC CURLS |
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3 Sets of 12 - 10 - 8 lifts keeping your back against a wall. |
2 Sets of 10 - 12 lifts keeping your palms facing each other. |
2 Sets of 12 - 10 slow lifts. Keep palms facing downwards thumbs over the top of bar. |
3 Sets of 12 - 10 - 8 lifts each side - full range of movement. |
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ELBOWS BACK CURLS |
HIGH BENCH HAMMER CURLS |
2 ARM PREACHER CURLS |
X BODY CURLS |
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3 Sets of 12 - 10 - 8 lifts keeping your elbows extended. |
2 Sets of 12 - 10 lifts keeping your palms facing inwards. |
3 Sets of 12 - 10 - 8 lifts. Use standing incline bench if no preacher. |
2 Sets of 10 - 12 lifts finishing with weights outside shoulders. |
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21'S |
ALTERNATE PREACHER |
BICEPS MUSCLES STRETCH |
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Click on the image and perform 2 sets of 21's 7 reps each movement.
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3 Sets of 12 - 10 - 8 lifts each arm - full range of movement. |
Have enough rest between exercises to be able to perform the desired amount of reps and sets. |
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Aim to work through all 10 exercises - however if you feel tired or sore, work for the first 6 - 8 only - don't train sore muscles.
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. |
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