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  • Bicep Workout

    by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004

    I often train biceps and triceps together but lately I've been training them on their own. First I warm up with 5-7 minutes on the stair stepper then I do a few exercises to warm-up the biceps before I begin the actual workout. I do some reverse-grip pull-downs for 20 reps, push-ups, and light cable bicep curls. I stretch in between sets to get my arms ready for the thrashing I'm about to expose them to. As like most upper body exercises I rest approximately 60 seconds between sets, and 120 seconds between exercises.

    Remember that this is just an example of one bicep workout, and different exercises are performed each time.

    EZ Bar Bicep Curls
    60 pounds 20 reps
    80 pounds 15 reps
    100 pounds 12reps
    110 pounds 8 reps
    120 pounds 6 reps
    60 pounds 15 reps

    Standing Alternating Dumbbell Curls
    35 pounds in each arm 12 reps
    40 pounds in each arm 10 reps
    45 pounds in each arm 8 reps
    50 pounds in each arm 6 reps

    Standing Alternating Hammer Curls
    35 pounds in each arm 12 reps
    40 pounds in each arm 10 reps
    45 pounds in each arm 8 reps
    50 pounds in each arm 6 reps

    Cable Straight-bar Curls
    110 pounds 15 reps
    120 pounds 12 reps
    130 pounds 10 reps
    140 pounds 8 reps
    150 pounds 6 reps
    110 pounds 12 reps

    Machine Preacher Curls
    80 pounds 12 reps
    100 pounds 10 reps
    120 pounds 8 reps

    Cable Bicep Squeeze
    100 pounds 10 reps
    120 pounds 8 reps
    140 pounds 6 reps

    Finish with a few minutes of posing. Keep the biceps hard and full.

    End of workout
    Robert Cheeke

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