Biceps emphasis in long head - WEIGHTS



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Biceps emphasis in long head
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WEIGHTS
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2017-02-01 09:54:42
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Workout Routine created by WIKI4SPORT



Workout routine for...
Biceps

Workout Routine Name: Biceps emphasis in long head


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:

>> Exercise#1: Barbell Curl


>> Exercise#2: Dumbbell Scott Curls

          or 

>> Exercise#3: Pronated Barbell Curl in combination with Exercise#4

                          


>> Exercise#4: Low Pulley Rope Biceps Curl (once you are lifting increase the opening)

 

 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