Bodybuilding: Biceps workout plan (intermediate)
The basic movement in any biceps exercise is flexion. For a complete development, there are two ways of influencing the effect of the movement: one concerns the grip, the other one is related to the biceps’ contraction, as when doing seated dumbbell curls, where the muscle is more contracted during the lift.
|Seated Barbell Curl||3||8,6,6*|
|Dumbbell Hammer Curl||2||10,8*|
|Incline Dumbbell Curl (several angles)||4**||8-10|
* Increase the weight on each set.
** 1st set: set the angle to 30º, 2nd set: 45º angle, 3rd set: 60º angle, 4th set: 90º angle.
STARTING POSITION: Standing, in supination, with a grip wider than the width of the shoulders.
MOVEMENT: Keeping the elbows fixed, lift the barbell to your chest. Lower the barbell until your arms are stretched.
Perform 6 reps and rest for 1 minute. Adjust your grip to the width of your shoulders and perform 6 reps more. Take another break and adjust your grip again so that your hands are 10-15 cm apart. Perform 6 reps more.
Seated Barbell Curl
STARTING POSITION: Load a barbell with 5 to 10 kg more than you would usually use to perform this exercise. Sit on a bench with a 90º angle and place the barbell on your thighs.
MOVEMENT: Holding the bar with one hand in supination and the other in pronation, with a grip at the width of your shoulders, lift the weight up to your shoulders, keeping the weight at an angle of 90º to the floor (without bending back). Slowly lower the bar and repeat. In order to keep a constant tension on the biceps, do not allow the bar to touch your tight between each rep and stop the movement before the bar touches your legs.
Dumbbell Hammer Curl
STARTING POSITION: As you stand, hold a pair of dumbbells on each hand, hands facing each other.
MOVEMENT: Lift both dumbbells towards your shoulders without turning your wrists and without allowing your elbows to move forward. Slowly stretch your elbows to return to the starting position.
Incline Dumbbell Curl (several angles)
STARTING POSITION: Hold a pair of dumbbells and lay on an incline bench, at an angle of 30º so that your arms fall into the floor. Use a neutral grip and keep your palms facing in.
MOVEMENT: Keep your shoulders back and your arms at an angle of 90º to the floor, block your elbows and lift both dumbbells towards your shoulders. Do the reverse to return to the starting position.
For the following series, adjust the tilt of the bench to 45º, 60º and, for the last series, 90º.