Muscle group: Biceps
Bicep workouts including chin ups and curls to get the blood pumping to your arms and helping you build your bicep brachii.
| Exercise | Reps & Sets | YouTube |
|---|---|---|
| Wide and short grip barbell curls | 3 sets, 8-10 reps | |
| Wide and short grip EZ preacher curls | 3 sets, 8-10 reps |  |
| Alternating dumbbell curls | 3 sets, 8-10 reps | |
| Hammer curls | 3 sets, 8-10 reps | |
| Reverse barbell curls | 3 sets, 8-10 reps | |
| Standing cable double curls | 3 sets, 8-10 reps | |
| Exercise | Reps & Sets | YouTube |
|---|---|---|
| Pull ups and chin ups | 3 sets, 6-8 reps | |
| Incline bench incline curls | 3 sets, 6-8 reps | |
| Single arm isolation dumbbell curls | 3 sets, 6-8 reps | |
| Single arm cable curls | 3 sets, 6-8 reps | |
| Seated preacher curl machine | 3 sets, 8-10 reps | |
| Single arm cross body hammer curls | 3 sets, 8-10 reps | |