BICEPS .... WORKOUT.. ------------------- 1. Single-Arm Incline Cable Curl Target: Long head of the biceps (peak). In Your Routine: Use this move near the end of your routine to flush and pump the muscle. Sets & Reps: Do 3–4 sets of 12–15 reps. 2. Seated Barbell Curl Target: Both short and long heads; emphasis on strongest portion of the range of motion. In Your Routine: Place this move at the beginning of your workout when your muscles are freshest. Sets & Reps: Do 3–4 sets of 6–10 reps. 3. Single-Arm Dumbbell Scott Curl Target: Short head of the biceps. In Your Routine: Place this move at the beginning or middle of your day when your muscles are still fresh. Sets & Reps: Do 3–4 sets of 8–12 reps. 4. Lying Cable Curl Target: Both short and long heads. In Your Routine: Place this move at the beginning or middle of your day when your muscles are fresh. Sets & Reps: Do 3–4 sets of 6–10 reps. 5. Reverse-Grip Cable Curl Reverse Grip Target: Reverse-grip moves target the brachialis and brachioradialis. In Your Routine: Do it as the last exercise of the routine. You won’t have much of a grip left after this one. Sets & Reps: Do 3–4 sets of 15–20 reps.
Posted on: Fri, 09 Aug 2013 00:58:05 +0000
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