GYM WORKOUTS (Biceps)

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:

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

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: 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: 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