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Bicep Workouts: 17 Min Workout With Scott Herman

By Chris Davis

Experience

Beginner (1-2 years)

Days per week

1 day

Time

47 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

Bicep Workouts focus on your arms, especially working your bicep muscles. Bicep workouts also utilize the two surrounding muscle regions, your triceps and forearms.Your upper biceps are best worked by

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Equipment

Barbell, Dumbbell, EZ Bar

Average Exertion

40%

Average Cardio Intensity

10%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

47 minutes

Genders

Male

Days per week

1 day

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

Bicep Workouts focus on your arms, especially working your bicep muscles. Bicep workouts also utilize the two surrounding muscle regions, your triceps and forearms.Your upper biceps are best worked by

Show More

Equipment

Barbell, Dumbbell, EZ Bar

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

10%

Week 1


Bicep Workouts require that you push yourself, but make sure not to use your body weight improperly. People tend to arch their back during arm curls. Avoid doing this, it’s just not worth the back pain later. Do 3 sets of each exercise. 8 reps of each exercise per set. On the first set, do drop sets. This means that when you’re done with the normal set, find smaller weights and continue to lift 6-8 reps. Continue to find lower weights, drop them down, do another 10-15 reps.

ExerciseSetsRepsRestNotes
1. Wide-Grip Standing Barbell Curl3 sets8 reps60s
Do 3 sets of each exercise. 8 reps of each exercise per set. On the first set, do drop sets. This means that when you’re done with the normal set, find smaller weights and continue to lift 6-8 reps. Continue to find lower weights, drop them down, do another 10-15 reps.
2. Close-Grip EZ-Bar Biceps Curl
Close-Grip EZ-Bar Biceps Curl
3 sets8 reps60s
3. Standing Alternating Dumbbell Curls
Standing Alternating Dumbbell Curls
3 sets8 reps60s
4. Hammer Curls
Hammer Curls
3 sets8 reps60s
5. Cross-Body Dumbbell Hammer Curl
Cross-Body Dumbbell Hammer Curl
3 sets8 reps60s

Date Created: 12/14/19, 7:30 AM


Last Updated: 8/17/20, 4:39 PM

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