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Description

Target muscle: Biceps


Exercises

Set 1: 1 round
Warm Up Barbell Bicep Curls
Weights: Light
Warm Up Barbell Bicep Curls
2 minutes
Rest
Rest
1 minute

Set 2: 3 rounds
Alternating Incline Dumbbell Curl (10 Each)
Weights: Heavy
Alternating Incline Dumbbell Curl (10 Each)
20 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Reverse Grip Row
Weights: Heavy
Barbell Reverse Grip Row
10 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Rest
Rest
45 seconds

Set 5: 3 rounds
Hammer Curls
Hammer Curls
10 reps
Rest
Rest
45 seconds

Set 6: 2 rounds
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
15 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
15 reps

Set 7: 1 round
Bicep Stretches
Bicep Stretches
1 minute


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