Combination Workout
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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HIGH BENCH PREACHER CURL |
HAMMER CURLS |
21'S |
CONCENTRIC CURLS |
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2 Sets of 10 - 12 slow lifts. Keep upper arms in contact with bench. |
2 Sets of 10 - 12 lifts keeping your palms facing each other. |
Click on the image and perform 1 set of 21's - 7 reps each movement.
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2 Sets of 8 -10 lifts each side - full range of movement. |
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WIDE ARM CURLS |
X BODY CURLS |
2 ARM PREACHER CURLS |
WALL CURLS |
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2 Sets of 8 - 10 lifts with your arms wide. |
2 Sets of 8 -10 lifts with 30 seconds between sets. |
2 Sets of 6 - 8 lifts. Use standing incline bench if no preacher. |
2 Sets of 8 - 10 lifts keeping your back against the wall. |
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Aim to work through all 8 exercises - however if you feel tired or sore, work for the first 4 / 6 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. |
STRETCH AFTER EACH EXERCISE
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BICEPS MUSCLES STRETCH  | |||
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