Biceps both heads, Intensive #2 - WEIGHTS



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Biceps both heads, Intensive #2
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2017-01-31 17:44:36
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Workout Routine created by WIKI4SPORT



Workout routine for...
Biceps

Workout Routine Name: Biceps emphasis in both heads, Intensive #2


Type of routine: Muscle tone / Increase muscle size
Rest time between sets: Muscle tone: 120 seconds (top), Increase muscle size: 90 seconds (top)

Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).

 

  WARM UP:

  1. Warm up about 4 to 5 minutes simulating light biceps exercises.
  2. Perform stretches for biceps, 5-10 seconds per biceps, repeat 3 to 4 times.

WORKOUT ROUTINE:

  1. Curl with EZ Bar, Grip at shoulder height (Important complete lower and also completely up to, to fully work the biceps)

    2. One Arm Dumbbell Preacher Curl (full trajectory)

    3. Concentration Curls (full trajectory)

 

 Note(s):
- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- The breaks between each series are before reaching 90 seconds

 



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