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Biceps Workouts - Advanced Workout Routine #4 For Big
Arms
Advanced Biceps Workout #4
Exercise: Machine
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: Using a machine preacher curl machine that has a
weight stack, grab the bar with both hands using an underhand grip.
Slowly curl the bar upward as if trying to touch your chin with
the bar. Slowly return to the start position allowing some resistance
(i.e., negative) on the way back down. Repeat the movement until
failure.
Exercise: Cable
Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 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: Concentration
Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Sit on the end of a flat bench with your legs apart
and lean forward slightly. Grab a dumbbell in one hand with your
palm facing upward and rest your elbow on the inside of your thigh
letting the dumbbell hang. Slowly curl the weight up while keeping
your elbow locked in place against your thigh. As you are curling,
twist your wrist to the outside (i.e., supinate). Squeeze the muscle
at the top of the movement for a one-count and then slowly return
to the start position and repeat.
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