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Biceps Workouts - Advanced Workout Routine #3 For Big
Arms
Advanced Biceps Workout #3
Exercise: Cable
Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Place a preacher bench in front of a pulley machine
and attach an EZ Curl bar to the low pulley. Just like a regular
preacher curl, pull the weight up towards your shoulders and squeeze
for a one-count at the top. Lower the weight to the starting position
in a slow and controlled fashion and repeat.
Exercise: Spider
Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Spider curls are very similar to preacher curls except
that you they allow you a much greater range of motion throughout
the exercise. Using a regular preacher bench, grab an EZ Curl bar
(or regular barbell) and simply rest your elbows on the opposite
side of the preacher pad allowing your arms to hang straight down.
Next, execute the movement just like you would a regular preacher
curl. Slowly return to the start position and repeat.
Exercise: Close
Grip Standing Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Hold barbell with both hands, palms up and about
6 to 8 inches apart. Stand straight up and keep your back locked
in a firm position. Curl the bar up as if to touch your hands to
your shoulders. Keep your elbows locked at your sides. Slowly return
to the starting position and repeat.
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