Fat Burning Exercises & Diet Plans


Biceps Workout

The one muscle group every guy wants to develop is the Biceps. But bicep training often poses a struggle for many people because try as they may, they just can't get this muscle to grow.  

One important fact to remember when hitting your bicep workout is that the biceps will get called into play in many of the compound back exercises you perform. Since those are also the exercises where you tend to lift the most weight, you may want to incorporate them when doing your bicep workouts.  

While you should still add some bicep curls into the mix, if you're just doing curls alone for your biceps workout entirely, you're missing out on half the picture.  

Use the bicep curls at the end of the workout to finish off the muscle group, but apart from that focus on heavy compound lifting the rest of the time.  

Here's your bicep workout to follow. Try to hit the biceps at least twice per week for best results.  

 Exercise Sets Reps Rest
Reverse Grip Barbell Rows 4 5 3 minutes
Overhead Grip Pull-Ups 3 5-10 2 minutes
Barbell Curls 3 6-8 2 minutes
 Dumbbell Hammer Curls 2 8-10 1 minute
 Concentration Curls 2 10-12 30 seconds