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Big Biceps
This program is preformed once a week. For all exercises, select a weight that allows you to fail within the designated rep range
week 1
1. Seated Barbell Biceps Curl-4x8
2. Barbell Preacher Curl-4x8
3. Incline Dumbbell Biceps Curl-3x10
4. Hammer Curl-3x10
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1. Close-Grip Barbell Biceps Curl-6x15
2. Incline Cable Curl-4x10
3. Seated Alternating Dumbbell Biceps Curl-4x15
4. Reverse Barbell Curl-4x15
1. Kneeling Incline Cable Curl-5x15
2. Dumbbell Preacher Curl-4x12
3. Wide-Grip Barbell Biceps Curl-3x12
4. Cable Hammer Curl-2x15
1. Lying Cable Curl-5x15
2. Preacher Curl-4x15
3. Zottman Curl-4x20
4. 4-Part Wall Curl-1x100
Rest between sets is 60 sec.
From muscleandfitness.com
week 2
week 3
week 4
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