Advanced Dumbbells

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!
Date	.	Time	.
NORMAL CURLS	HAMMER CURLS	REVERSE CURLS	CONCENTRIC CURLS
.	..	.
3 Sets of 12 - 10 - 8 lifts with 30 seconds between sets.	2 Sets of 10 - 12 lifts keeping your palms facing each other.	2 Sets of 10 - 12 slow lifts. Keep palms facing down.	3 Sets of 12 - 10 - 8 lifts each side - full range of movement.
X BODY CURLS	HIGH BENCH HAMMER CURLS	ZOTTMAN CURLS	2 ARM PREACHER CURLS
.	..	.
3 Sets of 12 - 10 - 8 lifts with 30 seconds between sets.	2 Sets of 12 - 10 lifts keeping your palms facing inwards.	2 Sets of 10 - 12 slow lifts. Palms facing downwards at end.	3 Sets of 12 - 10 - 8 lifts. Use standing incline bench if no preacher.
X BODY CURLS	ALTERNATE PREACHER	Stretch your biceps muscles between sets - and keep the muscles warm.
.	..
2 Sets of 10 - 12 lifts finishing with weights outside shoulders.	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.
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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mpu-3 250 300