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Bodybuilding Bicep Routine



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Bicep Workout Routine for Bodybuilding


When people think of big arms they always think of the biceps, which are actually only about 20% of the total size of the arms. But the biceps are the easiest muscle on the body to isolate and although most think there are only two muscle groups there is a third, which is the barchialis.

It is also a good idea to stand leaning against a wall to avoid moving your elbows when you move a weight when training your biceps. Moving your elbows and cheating will only use your back and legs more to lift the weight and you need to always isolate any muscle group you are working on.

Cycling your training is highly recommended if you want to avoid slipping into a training plateau where you cannot lift heavier weights no matter what you do. This is done by not sticking to the same training routine for more than 6 weeks at a time.

Below is a sample of a good bicep workout but it needs to be always changed after 4 to 6 weeks working different angles so that the muscles are constantly being shocked into growth. This will ensure that you are able to always increase in strength and therefore the weight that you lift.

Straight Bar Or EZ Bar Curls 2 X 6-8 reps

Seated Incline Dumbbell Curls Supinate 2 X 6-8 reps

Hammer Curls 2 X 6-8 reps

Standing or Seated Cable Curls 2 X 6-8 reps

The last set when doing your cable curls one could even go down to 2 reps but this would be doing forced reps or negatives. Doing drop sets as well as pyramids is also something that could easily be added to the last few sets when training biceps to the point of failure.

The second bicep workout that you do could either be done by doing this every other workout or sticking to the one for 4 to 6 weeks and then changing to something like what is listed below as the second bicep workout.

Alternate Dumbbell Curls Supinate 2 X 6-8 reps

Barbell - Straight Or EZ - Curls - 21's 2 X 21 with 7s doing 3 sets without stopping and training mid-range for 2 sets. It is important to do 7 reps to halfway up and then 7 reps from halfway to complete curl and finishing the last set of 7 with complete full range movements.


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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