|
Bigger Biceps( in 7 weeks)Created by GymboO
|
Summary
1 Workout / 4 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This workout is just a biceps workout, you should add it to your normal workout. Perform this workout at least once a week but dont do more than 3 times!(Risk of overtraining!) Start with 3x15 reps. for 2 weeks Than do 3x10 reps. for 3 weeks Finish with 3x5 reps. for 2 weeks Keep track of your workout and i hope you´ll see some nice results. peace
Workouts
Biceps Workout
Description
Do this 2 weeks with 3x15 reps. than do 3x10 reps. for 3 weeks and finish with 3x5 reps. for 2 weeks
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
|---|---|---|---|---|---|---|
 |
|
|
|
Adobe Flash player is required.
|
Dumbbell Curl - Standing 4 sets: 18 reps, 15 reps, 15 reps, 15 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
|
Adobe Flash player is required.
|
Dumbbell Curl - Incline 3 sets: 15 reps, 15 reps, 15 reps Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your pal... |
|
Adobe Flash player is required.
|
Dumbbell Curl - One-Arm, Incline Bench 3 sets: 15 reps, 15 reps, 15 reps Good if you don't have a preacher curl bench! Stand behind an incline bench. Hold dumbbell in one hand, palm up with your upper arm and elbow on the bench. Curl dumbbell up using a semicircular motion... |
|
Cable Curl - Standing 3 sets: 15 reps, 15 reps, 15 reps Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul... |
Latest Users
|
tkendrick |
|
|
franco216 |
|
|
kevo82from United States |
|
|
sebadudesebastian bonacic from Orlando, Florida (Metro Fitness 24/7) |
|
|
dmcintosh |
|
|
Noodle52Neiman Wagner from Atlanta, Georgia |
|
|
Buj215David Bujakowski from Crescent, Pennsylvania |
What People are Saying
No comments on this program.