Here’s a short workout that will give your Biceps size and strength. All it takes is a few weights and just under 30 minutes. As always…you have to actually do the workout more than once to see results 🙂 Give it a shot!

Simple Bicep Workout Routine:

Straight or Curved Bar Curls

Set 1 – 12 Reps

Set 2 – 10 Reps

Set 3 – 8 Reps

Increase weight in each set.

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Single Dumbbell Curls

Set 1 – 12 Reps

Set 2 – 10 Reps

Set 3 – 8 Reps

Increase weight in each set.

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Preacher Curls

Set 1 – 12 Reps

Set 2 – 10 Reps

Set 3 – 8 Reps

Increase weight in each set.

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Keep a journal and record your weight amount, so you can see your progress. You always want to make the last 2 reps hard, so your muscles are being fatigued. Sometimes we refer to this as the burn. This is when the muscle is worked and is how growth will begin.

Tip: Always keep good form and don’t rock back and forth. You want to prevent injury.

 

 

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