Bicep Workout

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