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Biceps Workouts - Advanced Workout Routine #7 For Big
Arms
Advanced Biceps Workout #7
Exercise: Lying
High Bench Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Lie face forward on a tall flat bench with your upper
body down to upper pectorals hanging over the end of the bench.
Grasp either a straight barbell or EZ Curl bar (your choice) with
both hands using an underhand grip. Slowly curl the bar up trying
to touch the bar to your shoulders. Be sure to keep your elbows
locked in place throughout the movement. Slowly return to the start
position and repeat.
Exercise: Standing
Bicep Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Stand facing a low pulley machine and grab a short
bar attached to the low cable with an underhand grip (using both
hands). Simply curl the bar up so as to try and touch it to your
shoulders. Keep your elbows locked firmly in place at your sides
throughout the movement. Slowly return to the start position and
repeat.
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.
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