What makes an effective bicep workout? To get better results from your
bicep workout you need to pay close attention to (2) very important factors.
- Don't swing the weights while performing each rep. Stay in control
of the weight on the eccentric and concentric portions of the lift.
- Make sure to get a full contraction at the top of each rep. Really
squeeze the biceps and hold for a count of two before returning the
weight to the starting position.
Barbell Curls - 3 sets x 12,10,8 reps
Alternate Seated Dumbbell Curls - 3 sets x 10,8,8 reps
Concentration Curls - 3 sets x 12,10,8 reps
Here is another variation of a good bicep workout. This one is geared
more for overall strength. Try it every third time you workout your arms...
(note: rest two minutes between each set)
Barbell Curls - 3 sets x 7,5,5,2 reps
Alternate Standing Dumbbell Curls - 3 sets x 7,5,3 reps
Spider Curls- 3 sets x 8,6,4 reps
Barbell Curls (strip set)- 1 set x as many as possible, remove 10 pounds
- do another set of as many as possible....continue stripping away the
weight until you do your last set with just the bar.
This last bicep workout is a real killer, don't call me up and yell at
me if you can't move your arms for a couple of days - and your biceps
feel like they might fall right off! :^)