Bicep Workouts: 17 Min Workout With Scott Herman

By Chris Davis

	Intermediate (2-3 years)
	38 minutes/day
	Build Muscle, Gain Strength
	Barbell, EZ Bar, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

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 Straight-Bar Curls (Wide-Grip) and Hammer Curls. The middle area of your biceps is defined by Inside-Grip EZ-Bar Curls and Alternating Dumbbell Curls. The sides of your biceps are worked by the Side Curls. Focus on the bicep muscles that you are trying to train. Make sure to let them do the work throughout your bicep workouts.

Push as hard as you can throughout the workout. Remember to breath in during the resting phases, and breath out during the power phases. Proper breathing is important during bicep workouts. For bar curls, you want to inhale on the way down, as you let the dumbbells rest by the side of your body. Then, exhale on the way back up.

Description

Day 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.

Exercise	Sets	Reps	Rest
1.Wide-Grip Standing Barbell Curl See Exercise Notes	3 sets	8 reps	60s
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: 12/14/2019, UTC

Last Updated: 8/17/2020, UTC

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