Exclusively Biceps Workout

This is one extreme Biceps workout. Nice biceps have that tendency to make your whole physique look better.  Whether you want big biceps or just toned arms, this is the workout for you.  Remember, increasing the size of your arms has alot to do with your triceps as well as your biceps, so check out my “Arm Workout” as well.  Gain strength and size during this intense biceps exercise.

Helpful items for this workout

Workout Info:

Warm Up: Be sure to get a proper warm up. Get your blood flowing especially throughout your arms. Stretch out well and prepare for burning biceps!

(If you just want to get toned, do these exercises with light weights 12-20 reps)

Note: You may break these biceps workouts up into two groups and work your biceps twice per week with other parts of your body.  This post is to give you an idea of several biceps exercises that you can do.

Hammer Curls:

• 8-10 Reps: Hammer curls are very simple. Hold dumbbells with palms facing body. Curl weight up like a hammer and then return to your sides. You can curls both arms at same time, or alternate.
• See image below

Hammer Curls

In and Out Curls :

• 6-8 Reps: One set equals one inside curl followed by an outside curl. Chose do do both arms at once or alternate. An “in-curl” consists of a curl across the body and an “out-curl” consists of a curl away from your body.
• See video or image for more visual instruction.

In and Out Curls

In and Out Curls with Bands

One Arm Static Curls:

• 6 Reps Each Arm: While holding one dumbbell at a 90 degree angle (parallel with the ground) curl your other arm for 6-8 reps.
• Switch arms, you should feel a nice burn.
• See video above for better visual instructions.

One Arm Static Curls

Heavy Curl followed by light Burn out:

• As many reps as you can: Select a heavy weight where you can only do 6-10 reps and get as many reps as you can in. (Can be done with dumbbells or barbell)
• Burn out with lighter weights: Immediately follow your heavy curls with light weight burn outs until your arms are literally burnt out.

Heavy Curls with Light Weight Burn Out

Curl Up, Hammer Downs:

• 8-10Reps : Hold dumbbells, palms facing forward and curl up. At the top of your curl, turn your wrist so that your palms are facing your body and Hammer down slowly. Repeat for 8 reps.

Curl Up, Hammer Down

Twenty-Ones, (21′s):

• 3 Continuous sets of 7 reps (21 total reps): Start with dumbbells by your sides and curl only half way up so that your arms are at a 90 degree angle. Return weights to your side for 7 reps.
• Now start with your arms at a 90 degree angle (parallel with floor) and curl up all the way and then back down only half way. (complete 7 reps)
• Now do a complete curl starting from your sides all the way up and back down. (7 final reps to complete your set of 21)
• See image and video for more info.

Twenty Ones

Ab Strap Bicycle Kicks:

• Burn Out: Finally, you need to change it up slightly to get your blood flowing into other areas of your body. In the video you will notice that I was doing some funny looking bicycles hanging from the ab-straps.  I also did oblique knee raises, from the left, right and center.
• Enjoy!

Ab Strap Bicycles and oblique knee raises

Oblique Knee Raises

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