Beginners Bicep Workout

BEGINNERS BICEPS WORKOUT WITH DUMBBELLS NUMBER 1 Use the following exercises to help strengthen and develop your biceps muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! The aim of this workout is for beginners to get accustomed to performing a simple selection of biceps exercises. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. If you are able to perform the exercises with ease, you should aim to either increase the weight or perform a few more reps 3 - 5 maximum, in order to achieve the benefits. Date . Time NORMAL CURLS HAMMER CURLS CONCENTRIC CURLS . .. . 2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets. 2 Sets of 8 - 12 lifts keeping your palms facing each other. 2 Sets of 8 - 12 lifts each side - full range of movement. NORMAL ALTERNATE HAMMER ALTERNATE REVERSE CURLS . . 8 - 12 Slow lifts each side - never force the weight up. 8 - 12 lifts each side keeping good technique - full stretch each arm. 1 Set of 10 - 12 slow lifts. Keep palms facing downwards. Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only. Make sure you warm up and stretch the muscles both before - during and after your session to help blood flow and muscle recovery.