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Killer Bicep Workout

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Killer Bicep Workout

Type: Arm 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.

Summary:

Level :

Beginner

Length : < 30 mins

Routines : 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Biceps

Instructions:

Print Workout

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

Targets:

Muscle Groups:

Back

Biceps
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

Targets:

Muscle Groups:

Biceps

None

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.

Targets:

Muscle Groups:

Back

Biceps

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.

Targets:

Muscle Groups:

Biceps

Forearms

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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What are People Saying

@mahesh4206 - I suggest starting with one of our beginner level programs, which will ease you back in to exercise.

wrote at 11:42 AM on Wednesday, September 08, 2010

Hi
Earlier i was familiar with these workouts. But, i had a 5 months break now. And i want to start again. Could you please suggest me some warmup workouts for full body. So that after getting habituated again i can go with some heavy or hard workoutsss...
Thank you.

wrote at 7:59 AM on Tuesday, September 07, 2010

@finnan - remember that these free workouts are meant as previews of our system. While many are good - we can't guarantee results in the long term (as clearly stated at workoutbox.com/workouts). For programs with guaranteed results, visit our training programs section.

wrote at 6:46 PM on Tuesday, August 24, 2010

How long does it take to show some sort of muscle..I have long skinny arms which is annoying and feel like there not getting any bigger.

wrote at 6:06 PM on Sunday, August 22, 2010

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