Workout 202 - The Road to Stronger Arms

Here are some of the recommended biceps exercises which you may include into your arms training. Not sure which exercises you can begin with? Simply pick any 4 out of the exercises below. Stick to the combination for a month or two before changing to a new set of four again:

• Perform ONLY ONE warm-up set at the beginning of the workout by using your first exercise for 15 to 20 reps
• Throughout your workout, emphasize on CONCENTRATION and STRICT FORM
• Feel the pump and fatigue building to failure
• Control every movement at your best so that every set is at perfect form

1.1 Seated Alternate Dumbbell Curls
1.1.1 Start with dumbbells at hammer position on both hands (palm facing inward)
1.1.2 As you curl, supinate your hand so that it faces upward
1.1.3 At the top of the movement, squeeze for a second to get a peak-contraction
1.1.4 At the descent, maintain the same controlled speed throughout. Do 3 to 4 sets of 8 to 12 reps each

1.2 Dumbbell Preacher Curls
1.2.1 Similar to (1.1) but for this exercise, begin by placing your arms with dumbbells (on both hands) on the preacher bench. Full range of motion (R.O.M) is critical in this routine

1.3 Standing Cross-body Cable Curls 1.3.1 Plant your stance and fix your body erectly so that you have plenty of support for maximum control and power
1.3.2 Grasp the stirrup handle and by using biceps contraction only, curl up and across the front of your body to your opposite upper-pec. Get a one second peak-contraction
1.3.3 Do 3 to 4 sets of 8 to 12 reps each

1.4 One-Arm Dumbbell Flat-bench Concentration Curls
1.4.1 Use the edge of a flat bench in this exercise to provide a more stable base for greater isolation and R.O.M
1.4.2 Maintain intense concentration throughout
1.4.3 Supinate for one second peak-contraction at the top of the movement
1.4.4 Do 3 to 4 sets of 8 to 12 reps each

1.5 Inclined Alternate Dumbbell Curls
1.5.1 Sit on an inclined bench at the incline angle of 30 degrees, perform alternate dumbbell curls, similarly to (1.1)
1.5.2 Do 3 to 4 sets of 8 to 12 reps each

1.6 Dumbbells Hammer Curls

1.6.1 Begin with palms facing inward at the side of your body. Raise your arms at until the thumbs are facing towards you. Maintain upper arms close to your body

1.6.2 Do 3 to 4 sets of 8 to 12 reps each

1.6.3 You can vary the exercise in your next session by using cable or dumbbells on preacher bench

1.7 Overhead Cable Curls

1.7.1 Grab the pulleys at both sides while extending your arms

1.7.2 With upper arms fixed on it’s position (almost parallel with the floor), curl weights up towards your shoulders

1.7.3 Do 3 to 4 sets of 8 to 12 reps each