big biceps

Want to have big biceps? Here’s a complete workout plan for you

A big sized bicep is a desire of every man engaged in intense workout sessions at gym. A muscular body seems incomplete without a big healthy bicep. Big Biceps are considered to be the benchmark of training for every guy’s workout. But have you actually gone through a complete workout plan focusing on bicep building? If not, let’s navigate through a complete workout plan for adding inches to your biceps.

Beginner level:

Standing Barbell Curl

standing biceps curl
How To:

  1. Put locks to both the sides of your barbell to avoid skidding of weights during workout.
  2. Stand upright and hold the barbell at a width of your shoulder. Let your palm face up towards your elbows.
  3. Curl the barbell upwards towards your chest contracting your biceps while keeping your upper arms stationary. If you feel a shiver in your bicep during this motion, reduce your weights.
  4. Bring your barbell down allowing your elbow to form a straight angle with your upper arm before you go on for a second rep.

No of Sets: 3

Reps per Set: 15-12-10

Alternate Dumbbell Curl

alternate dumbell curl for biceps

 

How To:

  1. Stand upright holding a dumbbell in each hand kept straight at an arm’s length. Keep your elbows straight and close to the chest.
  2. Keeping the upper arm stationary, curl one of the hand held weights upwards towards your shoulder level contracting your biceps and breathe slowly meanwhile. Hold the squeeze the bicep for a second.
  3. Slowly bring the dumbbell downward maintaining a straight angle of elbow and upper arm with this hand.
  4. Repeat the same process with the left hand.
  5. A single rep will consist of one rep with each hand.

No of Sets: 3

Reps per Set: 10

Intermediate Level:

Alternate Hammer Curl:

alternate dumbell for biceps

 How To:

  1. Stand upright holding a dumbbell at a hammer position in each hand kept straight at an arm’s length. Keep your elbows straight and close to the chest.
  2. Your hammered position palm should be facing your chest.
  3. Keeping the upper arm stationary, curl one of the hand held weights upwards towards your shoulder level contracting your biceps and breathe slowly meanwhile. Hold the squeeze the bicep for a while before you go onto to release the contraction of bicep and bring your forearm down.
  4. Repeat the same process with the left hand.
  5. A single rep will consist of one rep with each hand.

 

No of Sets: 4

Reps per Set: 12

Cable Biceps Curl:

cable-biceps-curl

How To:

  1. Stand upright holding the cable curl attached to a lowered pulley. Hold the cable bar at the width level of your shoulder keeping your forearms close to the upper body. Before you start, make sure your palm faces upwards while holding the cable bar.
  2. Keeping your upper arms static, curl the cable bar towards your shoulders contracting your biceps as your breathe out.
  3. Continue to curl the bar until your biceps are fully contracted. Squeeze the muscles for a second before you begin to release the curl bar back to its original position.

No of Sets: 3

No of reps: 12

Preacher Curl:

preacher-curl for biceps
How To:

  1. Grab the E-Z curl bar positioning your upper arms counter to preacher bench pad and the chest against it. Hold the curl bar making sure your palm faces forward.

 

  1. As you breathe in, Start lowering the bar extending your upper arm to the maximum and allowing the biceps the stretch completely.
  2. As you breathe out, allow the biceps to curl the bar upwards contracting your biceps at the height of your shoulder. Before you release this position, squeeze the biceps for a second.

No of sets: 2

No of reps: 12

Advanced Level:

For an advanced level bicep workout, start with beginner level workouts and get smooth with the intermediate ones. You can increase the number of reps in each set or even perform 4 sets on each workout according to your stamina and workout power. Do not exceed 4 sets for any exercise and allow your body to rest for 60-90 seconds between each set.

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Post Author: WebDesk

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