Full Workout Routine
Superset 1 Round 1
-
V Bar Cable Curls - Set 1
Weight: not too heavy (example: 15kg)
Reps: 12 -
Single Arm Cable Curls - Set 1
Weight: not too heavy (example: 10kg)
Reps: 10 per arm -
Rest: 1 m
-
V Bar Cable Curls - Set 2
Weight: slightly heavier (example: 17kg)
Reps: 12 -
Single Arm Cable Curls - Set 2
Weight: slightly heavier (example: 12kg)
Reps: 10 per arm -
Rest: 1 m
-
V Bar Cable Curls - Set 3
Weight: slightly heavier (example: 20kg)
Reps: 10 -
Single Arm Cable Curls - Set 3
Weight: same as in the previous 2nd set (example: 12kg)
Reps: 10 per arm -
Rest: 1 m
Superset 2 Round 2
-
Scott DB Curls - Set 1
Weight: because of the wrist position, start with lighter DBs (example: 8kg DBs)
Reps: 12 -
Barbell Curls - Set 1
Weight: as the wrist position is the same, use a lighter barbell (example: 5kg plates on each side)
Reps: 12 -
Rest: 1 m
-
Scott DB Curls - Set 2
Weight: slightly heavier DBs (example: 10kg DBs). *Be careful with the dumbbells. With this wrist position, you will engage mostly the biceps, but the injury of the wrists is high with dumbbells that are too heavy.
Reps: 10 -
Barbell Curls - Set 2
Weight: Use a slightly heavier barbell (for example, 7,5kg plates on each side). *Be careful with the weights. This wrist position engages mostly the biceps, but wrist injuries are high with a barbell that is too heavy.
Reps: 10 -
Rest: 1 m
-
Scott DB Curls - Set 3
Weight: same DBs as in the previous 2nd set (example: 10kg DBs).
Reps: 10 -
Barbell Curls - Set 3
Weight: Use the same barbell as in the previous 2nd set (for example, 7,5kg plates on each side).
Reps: 10 -
Rest: 1 m
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Finish the back or chest workout with this biceps routine.
This is not a full-arm (biceps) workout. This is a 15-20 min biceps routine that you can work out after a back or chest workout.
THE ROUTINE
1) V bar cable curls superset with - 3 x 10-12 reps
2) Single-arm cable biceps curls - 3 x 10-12 reps
3) Dumbbell curls on a Svott bench superset with - 3 x 10-12 reps
4) Barbell curls - 3 x 10-12 reps
5) Reverse grip barbell curls ( thumbs over the bar) - 2 x 15 reps
THE WEIGHT
Increase the weight per set but do not jeopardize the form.
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