Beginners Bicep

This bicep's workout program is designed to work all your biceps muscles. The following linked pages will help you work the muscles of your chest - triceps - shoulders - thighs and back. Along with these pages are some valuable notes for weight training for beginners, and also a training log so you can monitor your workouts.

 
BEGINNERS BICEPS WORKOUT WITH DUMBBELLS NUMBER 1

Use the following exercises to help strengthen and develop your biceps muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique!

The aim of this workout is for beginners to get accustomed to performing a simple selection of biceps exercises. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. If you are able to perform the exercises with ease, you should aim to either increase the weight or perform a few more reps 3 - 5 maximum, in order to achieve the benefits.

Date
 
.
Time
 
NORMAL CURLS
HAMMER CURLS
CONCENTRIC CURLS
.keep your elbows tucked into your sides
..keep palms facing each other
.fully extend your hand downwards
2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets.
2 Sets of 8 - 12 lifts keeping your palms facing each other.
2 Sets of 8 - 12 lifts each side - full range of movement.
NORMAL ALTERNATE
HAMMER ALTERNATE
 
REVERSE CURLS
.avoid swinging the weights upwards
.keep your elbows tucked into your side
have your palms facing downwards
8 - 12 Slow lifts each side - never force the weight up.
8 - 12 lifts each side keeping good technique - full stretch each arm.
1 Set of 10 - 12 slow lifts. Keep palms facing downwards.

Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only.

Make sure you warm up and stretch the muscles both before - during and after your session to help blood flow and muscle recovery.

 

 

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