Workout Routines Lifehacker
The previous articles on ab workouts( & ) was so informative to my readers that i received overwhelming response asking for more.The one answer which i replied to them was " workout consistency". Every trainer has his own style of instructing when it comes to workout routines but not for bicep.Most ofthe bicep routine followed worldwide are simmilar.In this post i have worked out a workout plan which is designed to last for 24 weeks.Select the plan according to your level and follow the routine for the first 8 weaks.Once the 8 weeks is completed, you will have the knowledge to design your own bicep workout routine that suits you and your bicep building goals.
Beginner bicep workout - workout for first 8 weeksBarbell bicep curl - 5 x 10 repsSeated dumbell curl on incline bench - 3 x 8 repsBarbell preacher curl - 3 x 10 repsReverse barbell curl - 3 x 12 repsIntermediate bicep workout - workout for second 8 weeksBarbell bicep curl / Dumbell preacher curl superset5 sets. 10 reps on barbell and 6 reps preacherSeated dumbell curl on incline bench - 4 x 8-10 repsDumbell concentration curl - 3 x 8 repsReverse barbell curl - 3 x 12 repsAdvanced bicep workout - workout for third 8 weeksBarbell bicep curl / Seated dumbell curl on incline bench superset6 sets. 10 reps on barbell and 6-failure reps bench curlEZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)Single arm cable bicep curl - 3 x 8-10 repsDumbell concentration curl - 3 x 8 repsStanding dumbell hammer curl - 3 x 10Reverse barbell curl - 3 x 12 repsTo get the full benefit of the bicep workout routines you need to eat the right food. For more information on what toeat to get the most out of the bicep workout routines read articles for , , . workout routines day by day workout routines chest and triceps