Everyone starts working out or going to the gym with the first primary goal set which is to attain bigger biceps while almost all exercises for biceps can lead to growth but the difference is between working for mass and definition and they usually go hand in hand. Here are our top picks to add mass to those biceps with these Biceps workout.
Barbell Bicep Curls:
Hammer curls
Concentration curls
Incline Dumbbell curls
This exercise is meant to bring the most tension to your biceps and removes the problems of form and strain on the back because of leaning on a bench which also benefits your belly muscles but don’t go to heavy on this exercise as it can induce stress or pain in your shoulders. Keep in mind lower weights are better for this one to maintain form and to obtain better results.
Preacher Curls
Preacher curls are great for increasing strength and size, straight and ez-bar are optional but the ez-bar is usually used for definition, remember to lock the elbows and triceps during the exercise, keep the momentum going and lift the maximum amount of weight you can for this one.
THE PLAN:
A sample plan and of course like any routine isn’t set in stone, change the rep range according to your liking or follow the plan as it is, this includes only mass building exercises, definition will come soon.
*Bicep Curls: 5 Sets – Reps – 12, 10, 8, 8, 6.
* Preacher Curls: 2 Sets – Reps – 8, 8 (Max Weight)
* Hammer Curls: 3 Sets – Reps – 10, 8, 6
* Incline Dumbbell Curls: 2 Sets – Reps – 12, 10 (Light Weight)
* Concentration Curls: 2 Sets – Reps 10, 10 (Moderate to Max Weight)
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