In this article, we show you a list of the best exercises that better your biceps than usual, so be sure to make each routine slow and controlled, and what you need is to follow the descriptions of each routine, as well as the schedule, especially for beginners.
First Routine: Close Chin Up.
-So, this is similar to the usual chin-ups done on a bar. But except that you have to keep your hands closer together and as you use the strength in your arms in pulling your body off the ground.
Second Routine: Standing Barbell Curl.
-So, this routine is accomplished through standing up. And then one holds the barbell with both hands facing away from the body. And then with both arms extended to the thighs and one then curls the bar upwards. And then towards the body, as the elbows are flexed or bent.
Third Routine: Preacher Curls.
-So, these are done with a barbell. However they are seated on a preacher bench and then meanwhile while sitting, the barbell should be gripped with the underhand gripping. Then elbow being extended with hands about a shoulder-width apart and the bar is then curled towards the shoulders.
Fourth Routine: Dumbbell Curls
-So, these are performed similarly to that of a standing barbell curl. But with an exception: and that’s what the dumbbells should naturally fall a little to one’s side in contrast and to have let it fall straight in front of your thighs.
Fifth Routine: Dumbbell Curls:
-So, it is done just like a regular dumbbell curl. But this routine includes sitting on a bench which is propped up at a 45-degree angle.
Sixth Routine: Hammer Grip Curl.
-So, this can be accomplished through standing or sitting and then the rest of the actions are that of a dumbbell curl. The grip of the hands is facing towards one another instead of facing the body. And the weights are then curled up keeping the knuckles facing one another.
Seventh Routine: Concentration Curls.
-So, this is accomplished one arm at a time in order to concentrate on the one muscle being worked. And also as the name implies this is done by sitting with your elbow resting on your knee. And then you need to note that the dumbbell is lowered slowly. And then extending the elbow and afterward slowly bring it back up.
And this is a program on which weights to use using the routines specified.
The first week, Day 1:
-So, the first week you need to focuses more on light weights with a transition to medium weights. And then execute two sets of 10-12 reps of 3-4 routines that you would like using light weights.
The first week, Day 3:
-So, you need to execute 2 sets of 10-12 reps of the rest of the routines. That’s what you did not choose to do on Day 1.
The first week, Day5:
-So, You need to execute 2 sets of 8-10 reps of your 5 preferred workouts using medium weights.
Second Week, Day 1:
-So, you should execute 3 sets of 8-10 reps of 4 routines using medium weights.
Second Week, Day 3:
-So, then you need to execute 2 sets of 10-12 reps of 5 routines using medium weights.
Second Week, Day 5:
-So, execute 2 sets of 10-12 reps of 5 workouts in medium weights
Third Week, Day 1:
-So, first, you need to execute 3 sets of 10-12 reps of 5 exercises using light weights and week 3 focuses on light weights with a transition to heavyweights.
Third Week, Day 3:
-So, then you need to execute 3 sets of 8-10 reps of the 5 routines using light weights.
Third Week, Day 5:
-So, you should execute 1 sets of 6-8 reps of 3 routines using heavyweights.
Fourth Week, Day1:
-So, you should execute 2 sets of 6-8 reps of 2 routines using heavyweights.
Fourth Week, Day 3:
-So, then you should execute 2 sets of 6-8 reps of 2 alternating routines using heavyweights.
Fourth Week, Day 5:
-So, you need to execute 1 set, as many as you can. You need to use the heaviest weight on two different routines.
Source: Fitness Tips Lovers