Heavy Biceps Workouts:


Heavy Biceps #1

Standing Barbell Curls: 1x15, 1x10, 2x8, 1x6.

Seated Dumbbell Curls: 1x10, 2x8, 1x6.

Dumbbell Preacher Curls: 1x10, 2x8, 1x6.


Heavy #2

Seated Dumbbel Curls: 1x15, 1x10, 2x8, 2x6.

Dumbbell Preacher Curls: 1x10, 2x8, 2x6.

Reverse Curls: 1x15, 2x10, 1x8.


Heavy #3

Standing Barbell Curls: 1x15, 2x10, 2x8, 1x6, 1x4, 1x2.

Seated Dumbbell Curls: 1x10, 3x8.

Reverse Curls: 2x10, 2x8.




Light Biceps Workouts:

Light #1

Standing Barbell Curls: 1x15, 2x10, 2x8.

E-Z Bar Preacher Curls: 1x15, 2x10, 1x8.

Reverse Curls: 1x15, 3x10.


Light #2

Seated Dumbbell Curls: 1x15, 3x10, 1x8.

Dumbbell Preacher Curls: 1x15, 2x10, 2x8.

Reverse Curls: 1x15, 3x10.

Click Here for a Chance to Win Free Bodybuilding Supplements