Biceps emphasis in both heads #1 - WEIGHTS



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Biceps emphasis in both heads #1
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WEIGHTS
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2017-01-30 10:24:03
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Workout Routine created by WIKI4SPORT



Workout routine for...
Biceps

Workout Routine Name: Biceps emphasis in both heads


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: Seated Alternating Dumbbell Bicep Curl

>> Exercise #2: EZ Bar Preacher Curls

>> Exercise #3: Concentration Curls

 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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