The muscles of the arms (biceps muscles, triceps and forearm) muscle groups that are activated as a secondary muscle group in a number of exercises which is the main reason why they are the most elastic muscle groups in the body recover more quickly compared to other muscle groups and are able to withstand more frequent and intense training. But to build bigger and stronger biceps requires a combination of well-constructed program and using larger weights. Therefore in this article will be a simple biceps training program using larger weights will allow for maximum muscle stimulation of muscles biceps from many angles that will be crucial for an additional muscle growth. This training program can be a substitute for your regular training program for biceps and this can be practiced 2 times a week. Rest between each series of an exercise should be 1 minute, while the rest between each exercise should be maximum 2 minutes.

Arnold - Preacher Curls
Choice of exercises for this training program:

  • A narrower grip – Chin Ups – Do 4 sets of this exercise with the maximum number of repetitions that can be made for 1 minute.
  • Standing Hammer Curl –  Try to do 4 sets of 10-12 reps in the series for each hand separately. Try to use more weight in each new series.
  • Preacher Curls – Make 4 sets of this exercise with 10-12 reps in the series. Depending on your wishes and options you can use dumbbells or handed two-handed weight when performing this exercise.
  • Concentration Curls – Do 4 sets of this exercise with 8-10 repetitions in a series for each hand separately. If you can use more weight when performing all series.

bicep-concentration-curls

NForceExercisesFitness
The muscles of the arms (biceps muscles, triceps and forearm) muscle groups that are activated as a secondary muscle group in a number of exercises which is the main reason why they are the most elastic muscle groups in the body recover more quickly compared to other muscle groups...