Bicep Workout

David's Bicep Workout

Alternating Standing Bicep Curls

I like to start out with this exercise and pyramid up in weight. This exercise is where I go the heaviest. You want to start at a weight that you can keep GOOD FORM and complete 8-10 reps for 2 sets to get warmed up. I then go up in weight the next set where I can do 6 minimum again keeping GOOD FORM. Then the last set I select a weight I can do 4 minimum to 6 reps. I rest 30secs-1minute between sets. You will see me always emphasis keeping GOOD FORM. If you have to swing the weight or arch your back to complete a rep you will hurt yourself and your bicep will not be getting any benefits.I use standing barbell curls as a alternative, just to mix it up and keep your muscles guessing! Same reps and sets apply.

Seated Concentration Curls

This exercise is all about form and not about weight! This is a great isolation/sculpting exercise. I want to complete 3 sets with a weight I can do 6-8 perfect reps keeping my elbow against the inside of my knee. I will use preacher curls as an alternative to this exercise.

Low Cable Rope Curls

I use a weight to complete 3 sets of 10-12 reps this gets a super good burn going.

Seated Hammer Curls

I like to finish with this exercise. I know a broken record, but form is important for sculpting the outer bicep muscle. For this exercise I again pyramid up in weight and less reps. Starting with a weight to complete 8-10 then next set 6-8 and the last set 4-6 reps.

I train biceps usually twice a week. Listen to your muscles and they will let you know if they need longer rest before training again. Proper recovery time is important. For me usually after 48-72 hours my biceps feel 100% ready to go. I would recommend at first keeping a workout journal so you can document the weight used in each set. It will also let you see your progress over time as you get stronger.

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