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Bicep Workouts: 17 Min Workout With Scott Herman
Week 1
Day 1
Scroll to topBicep 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.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Wide-Grip Standing Barbell Curl | 3 sets | 8 reps | 60s | 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 ▶ | 3 sets | 8 reps | 60s | |
3. Standing Alternating Dumbbell Curls ▶ | 3 sets | 8 reps | 60s | |
4. Hammer Curls ▶ | 3 sets | 8 reps | 60s | |
5. Cross-Body Dumbbell Hammer Curl ▶ | 3 sets | 8 reps | 60s |
Date Created: 12/14/19, 7:30 AM
Last Updated: 8/17/20, 4:39 PM
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