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The Maxed Out Muscle Workout: Biceps

Blast your guns from all angles with a barrage of muscle-building curls.

25 Min
4
Yes

Getting a stretch on the biceps by training them at different angles forces the muscle to contract harder and recruit more fibers. Preacher and incline curls accomplish this, though at the cost of heavy weight, so get used to checking your ego when you attack this routine.

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Routine

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The Maxed Out Biceps Workout

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 4

Maxed Out Dumbbell Preacher Curl

Equipment

Sets

Reps

10-12

Rest

60 sec

10-12 reps each arm

Exercise 2 of 4

Maxed Out Incline Dumbbell Curl

Equipment

Sets

Reps

10-12

Rest

60 sec

10-12 reps each arm

Exercise 3 of 4

Maxed Out EZ-Bar Spider Curl

Equipment

Sets

Reps

10-12

Rest

60 sec

Face incline bench

Exercise 4 of 4

Maxed Out Cable Curl

Equipment

Sets

Reps

21s

Rest

60 sec

1st 7 Reps: Go from the bottom of the movement up to the halfway point; 2nd 7 Reps: Go from the halfway point up to the top of the bicep curl; Last 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

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