Motivation:
The first part of a successive workout is motivation. Motivation leads to achieve your desired goal. All you need to do is get addicted no matter what sacrifices it takes.
workouts:
Beginner Biceps Workout #2
Exercise: Standing Bicep Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #3
Exercise: Incline Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #4
Exercise: Cable Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #5
Exercise: Preacher Hammer Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #6
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #7
Exercise: Cable Hammer Curls With Rope Attachment
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #8
Exercise: Two Arm Dumbbell Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #9
Exercise: Dumbbell Bicep Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #10
Exercise: Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: EZ Bar Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #2
Exercise: Incline Inner Biceps Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Seated Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #3
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Overhead Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #4
Exercise: Machine Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #5
Exercise: Wide Grip Standing Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Concentration Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #6
Exercise: Preacher Hammer Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Standing Bicep Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #7
Exercise: Alternate Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: One Arm Dumbbell Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #8
Exercise: EZ Bar Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Standing Bicep Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #9
Exercise: Lying Close Grip Bar Curls On High Pulley
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Seated Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #10
Exercise: Alternate Incline Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Machine Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Zottman Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: EZ Bar Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #2
Exercise: Wide Grip Standing Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Alternate Incline Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Incline Inner Biceps Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #3
Exercise: Cable Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Close Grip Standing Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #4
Exercise: Machine Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Cable Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Concentration Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #5
Exercise: Preacher Hammer Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Drag Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #6
Exercise: Cable Hammer Curls With Rope Attachment
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Zottman Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: One Arm Dumbbell Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #7
Exercise: Lying High Bench Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Standing Bicep Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Cable Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #8
Exercise: Dumbbell Bicep Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Reverse Plate Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Chin Ups
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #9
Exercise: Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Concentration Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Alternate Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #10
Exercise: Seated Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: EZ Bar Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
The first part of a successive workout is motivation. Motivation leads to achieve your desired goal. All you need to do is get addicted no matter what sacrifices it takes.
workouts:
BICEPS
Beginner Biceps Workouts
Beginner Biceps Workout #1
Exercise: Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #2
Exercise: Standing Bicep Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #3
Exercise: Incline Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #4
Exercise: Cable Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #5
Exercise: Preacher Hammer Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #6
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #7
Exercise: Cable Hammer Curls With Rope Attachment
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #8
Exercise: Two Arm Dumbbell Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #9
Exercise: Dumbbell Bicep Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Beginner Biceps Workout #10
Exercise: Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Intermediate Biceps Workouts
Intermediate Biceps Workout #1
Exercise: Dumbbell Bicep Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Dumbbell Bicep Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: EZ Bar Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #2
Exercise: Incline Inner Biceps Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Seated Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #3
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Overhead Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #4
Exercise: Machine Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #5
Exercise: Wide Grip Standing Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Concentration Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #6
Exercise: Preacher Hammer Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Standing Bicep Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #7
Exercise: Alternate Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: One Arm Dumbbell Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #8
Exercise: EZ Bar Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Standing Bicep Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #9
Exercise: Lying Close Grip Bar Curls On High Pulley
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Seated Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Intermediate Biceps Workout #10
Exercise: Alternate Incline Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Machine Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workouts
Advanced Biceps Workout #1
Exercise: Alternate Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Alternate Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Zottman Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: EZ Bar Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #2
Exercise: Wide Grip Standing Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Alternate Incline Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Incline Inner Biceps Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #3
Exercise: Cable Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Close Grip Standing Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #4
Exercise: Machine Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Cable Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Concentration Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #5
Exercise: Preacher Hammer Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Drag Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #6
Exercise: Cable Hammer Curls With Rope Attachment
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Zottman Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: One Arm Dumbbell Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #7
Exercise: Lying High Bench Barbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Standing Bicep Cable Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Cable Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #8
Exercise: Dumbbell Bicep Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Reverse Plate Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Chin Ups
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #9
Exercise: Preacher Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: Concentration Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Alternate Hammer Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Advanced Biceps Workout #10
Exercise: Seated Dumbbell Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 2-3 minutes of rest between each set
Exercise: EZ Bar Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
Exercise: Spider Curls
Sets: 3Reps: 8-12 (try to increase the weight after each set)Rest: 3 minutes of rest between each set
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