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Killer Bicep Workout

Type: Bicep Workout
This beginners biceps workout is a great introduction for conditioning the biceps. The biceps are used in partnership with the larger muscles when performing pulling exercises such as rows, pull ups and pull downs. This workout also includes exercises that work the back muscles and forearms at the same time. You can slot this workout into your current  total body or split session for a fast, efficient and very effective routine will help to develop size and definition.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
  • Practice moving the weights through a complete range of motion.
  • Concentrate on technique. Make that your focus rather than weight.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Choose a weight that you can just manage 15 reps with.
Exercises: Show All | Hide All
1 Bent Over Row, Barbell, Reverse Grip
15 reps 
Muscle Groups:
Lower Back
Mid Back
Description: The barbell bent over row exercise with underhand (supine) grip targets the lats, also working the biceps. The lats are one of the largest muscles in the back and cover most of the whole lower and mid back area. They are resp ...

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2 Bicep Curls, Barbell
3 sets 
10 reps 
Muscle Groups:
Description: Bicep curls isolate the bicep muscles in the upper arm. It's a very popular exercise and one most people can relate to. Remember not to neglect the triceps though, because it's a combination of well developed triceps and bice ...

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3 Cable Rows, Seated
15 reps 
Attach a handle with a neutral grip, so palms are facing each other.
Muscle Groups:
Description: Seated cable rows are a great way to work the back muscles. Varying the width of your hands focuses the intensity on different areas of the back. Because it's a pulling exercise you are also working your biceps.

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4 Hammer Curl, Standing, Alternating
10 reps 
One repetition is both sides.
Muscle Groups:
Description: The standing alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Performing the exercis ...

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 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Bicep Workouts you should try

Bicep Workout with Dumbbells
Level : Intermediate
» View Workout
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