Biceps Combination

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 for beginners to get accustomed to performing a simple selection of biceps exercises. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. If you are able to perform the exercises with ease, you should aim to either increase the weight or perform a few more reps 3 - 5 maximum, in order to achieve the full benefits. Click on each image for a full exercise description!
Date	.	Time	.
NORMAL CURLS	WIDE GRIP CURLS	CONCENTRIC CURLS	REVERSE CURLS
.	..	.
2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets.	8 - 12 Slow lifts with arms wide - never force the weight up.	2 Sets of 8 - 12 lifts each side - full range of movement.	1 Set of 10 - 12 slow lifts - keep palms facing down - use a light weight.
CLOSE GRIP CURLS	HIGH BENCH HAMMER CURLS	STRETCH AFTER EACH EXERCISE
	..	BICEPS MUSCLES STRETCH
2 Sets of 8 - 12 lifts keeping your hands close together.	2 Sets of 8 - 10 lifts each arm keeping your palms facing inwards.	BICEPS MUSCLES STRETCH
Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only. If you click on each image, it will give you a full exercise description.

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