Biceps Brachii | Brachialis Workout

Author Rod FerrisFitness Level BeginnerType Muscle Specific
Days in Plan 2 Days Rest Between Sets:
Duration20 Min per session
This is a basic Biceps Brachii muscle workout to begin into hypertrophy training. Make sure to give yourself 24-48 hours inbetween workouts.

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
Cable Curls Exercise Picture 1. Cable Curls
Sets: 3Reps: 12
Concentration Curls Exercise Picture 2. Concentration Curls
Sets: 3Reps: 12
Day 2 - Biceps
Dumbbell Curls Exercise Picture 1. Dumbbell Curls
Sets: 3Reps: 12
Hammer Curls Exercise Picture 2. Hammer Curls
Sets: 3Reps: 12

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

Biceps Brachii | Brachialis Basics

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