Best Bicep Workout

Author Rod Ferris B.A. CPT(YMCA, ACE), CPAFLAFitness Level AdvancedType Muscle Specific
Days in Plan 1 Days Rest Between Sets:
Duration30 Min per session
This bicep workout is designed to increase the size of your biceps and to be included in your split routine. To begin two arms will be used and then isolation exercises will finish them off.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 4Reps: 6
Notes:This is a powerful bicep exercise
Hammer Curls Exercise Picture 2. Hammer Curls
Sets: 3Reps: 8
Notes:You can perform this exercise sitting on a bench as well.
Concentration Curls Exercise Picture 3. Concentration Curls
Sets: 3Reps: 8
Notes:keep your elbow hanging.
21s Exercise Picture 4. 21s
Sets: 3Reps: 20
Notes:A great bicep finisher.

With this log you will be able to print off as many sheets as required to track this workout.

Best Bicep Basics

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