Bicep Workout(Mass Gaining):
- * Warm-up set
- Close hammer curl--3 sets 10 reps
- Standing barbell curls — 4 Sets 10 Reps
- Incline dumbbell curls — 4 Sets 8 reps
- Preacher-bench — 4 Sets 8-10 Reps
- Concentration curls — 2 Sets 8-10 Reps
- Barbell-curl 21s --- 2 Sets 21 Reps
Bicep Workout(Shredding):
- * Warm-up set
- Standing barbell curls — 4 Sets Reps (depend on strength but minimum reps are always greater then 12)
- Incline dumbbell curls — 4 Sets 8 reps (depend on strength but minimum reps are always greater then 12)
- Preacher-bench — 4 Sets 8-10 Reps (depend on strength but minimum reps are always greater then 12)
- Concentration curls — 2 Sets 8-10 Reps (depend on strength but minimum reps are always greater then 12)
- Barbell-curl 21s —- 2 Sets 21 Reps (depend on strength but minimum reps are always greater then 12)
Note:
for those who want shreddee biceps do dumbling rather then barbell curls
for shredding always use curling and loop rod with close grip
always do hammer before dumbell curls because hammer loose biceps peakLabels: Gym Workouts
