Biceps Workouts - Advanced Workout Routine #8 For Big Arms

Advanced Biceps Workout #8

Exercise: Dumbbell Bicep Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Grab a dumbbell in each hand and let your arms hang at your sides. Slowly curl both dumbbells up and try to touch them to your shoulders. While you are performing the movement, turn (i.e., supinate) your palm outward and squeeze your biceps for a one-count at the top of the movement. Slowly lower the dumbbells to the starting position and repeat.

Exercise: Reverse Plate Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Grasp a weight plate with an over-the-top grip. Next, simply curl the weight up so as to touch the plate to your shoulders and then slowly return to the start position and repeat.

Exercise: Chin Ups
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Grab the chin-up bar with a reverse grip and your hands just beyond shoulder-width apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position and repeat until failure.

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