I'd rather do, say, 5 strict, slow, full-range reps of the biceps curl, followed, without stopping, by 5 strict, slow, full-range reps of the reverse curl, followed ( if you wish) by 5 strict, slow, full-range reps of the hammer curl. ; Concentration curls: These isolate the arm and focus the effort on the bicep. Lying hamstring curls 3 sets of 12 to 15 reps Seated leg extensions 2 to 3 sets of 12 to 20 reps Machine calf raises 2 to 4 sets of 10 to 20 reps Hanging knee raises 2 to 4 sets of 10 to 20 reps. Friday (Biceps, Triceps, and Forearms) EZ-bar bicep curls 3 sets of 6 to 10 reps Close-grip bench press 3 sets of 6 to 10 reps Return to day 1 the following day. Lying hamstring curls 3 sets of 12 to 15 reps Seated leg extensions 2 to 3 sets of 12 to 20 reps Machine calf raises 2 to 4 sets of 10 to 20 reps Hanging knee raises 2 to 4 sets of 10 to 20 reps. Friday (Biceps, Triceps, and Forearms) EZ-bar bicep curls 3 sets of 6 to 10 reps Close-grip bench press 3 sets of 6 to 10 reps A wider grip recruits more back muscles, and a close grip pulldown emphasizes the forearm muscles. For this exercise, you will need light weights. Continue this in a "pumping" action. Once the form is properly developed and you feel comfortable doing the exercises you have chosen for your 3 day workout split, a 3 day split is a fantastic idea for a beginner. Repeat. Really, curl until you feel your biceps contract the most. Im still doing incline push-ups but today was the first time I did a push up that was hard without hurting my neck, elbows, or shoulders, or If you do not contract your lats, you might round your shoulders during the lift. Dumbbell Alternate Bicep Curl: 3 sets of 10 reps steadily increasing the weight each time. Muscle Worked: Biceps. Seated Calf Raise. ALTERNATE BICEP CURLS. Perhaps one of the best Dumbbell Alternate Bicep Curls: Instead of doing this you can do hammer curls to work the brachiallis or dumbbell curls on an incline bench to work the outer head of the biceps. 05: LIKE CLOCKWORK (4.68) The lies keep mounting for the ladies man. You are missing out on the negative half of the bicep curl, and the positive half of the forearm reverse curl! Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls. Pull your arm back toward your body, keeping your bicep muscle engaged, then punch on the other side. Knurled handle provides better grip. Lying hamstring curls 3 sets of 12 to 15 reps Seated leg extensions 2 to 3 sets of 12 to 20 reps Machine calf raises 2 to 4 sets of 10 to 20 reps Hanging knee raises 2 to 4 sets of 10 to 20 reps. Friday (Biceps, Triceps, and Forearms) EZ-bar bicep curls 3 sets of 6 to 10 reps Close-grip bench press 3 sets of 6 to 10 reps Barbell Curl. When you work out with lightweights, the rest period would be shorter (45-90seconds), and when you do exercise with heavyweights, you can take a rest of 60 seconds to 120 seconds. Barbell Wrist Curls: Sit at a bench holding a weighted barbell with your forearms resting on your thighs. If you want to do a compound move to strengthen two areas at once, try a bicep curl into a shoulder press. October 24, 2022. Take the strain off your wrists when you use this Revolving Straight Bar for your bicep cable curls and tricep pressdowns! Completing 10 repetitions of each (deadlift, lunges with bicep curls, and 1 minute of a forearm plank) and repeat the circuit for a total of 2 rounds. 06: STRIP MALL (4.65) Zach and Cleo do lunch. 25. If you want to do a compound move to strengthen two areas at once, try a bicep curl into a shoulder press. At least 80% of the exercises in your program must be composed of these 6 basic movement patterns. To work on your forearms, try wrist curls. Standing alternating bicep curls (4 sets of 10-12 reps) Seated alternating hammer curls (4 sets of 10-12 reps) Concentration curls (4 sets of 15 reps) The workout above should be able to be performed in 15 to 20 minutes tops. The only variation that is almost as effective is the EZ bar curl. Why does Khloe keep texting Zach too? You are missing out on the negative half of the bicep curl, and the positive half of the forearm reverse curl! This fitness certification includes an indepth courseware leading to an online exam. 06: STRIP MALL (4.65) Zach and Cleo do lunch. Using a middle-distance grip, with forearms upright and hands about shoulder-width apart, work the biceps and middle back. Here's our list of the 10 best bicep exercises that you can start doing right now. Bicep Curls. Lying Leg Curls: 3 sets (812 reps) Machine Bicep Curl: 3 sets (812 reps) Leg Extensions: 3 sets (812 reps) NOTE: please skip if you have knee complications. This is mechanically the best position for generating maximum force. Bicep Curls. which in turn helps make bigger biceps and thicker forearms. 1. Seated Calf Raise. You can choose to superset bicep exercises together, or tricep and bicep exercises together; the latter is my favourite giving your whole arm a massive pump. Rest your arms by your sides. Day 6 is a rest day, but you can do a light 7-12 core workout in the morning if you are up for it. Dumbbell Alternate Bicep Curls: Instead of doing this you can do hammer curls to work the brachiallis or dumbbell curls on an incline bench to work the outer head of the biceps. Flex your forearms. Why it's on the list: This movement seems a lot like the standing barbell curl at first glance.After all, they're both bilateral movements in which you take a shoulder-width, underhand grip on the bar. Literally just doing curls, bicep curls, weighted plank, push-ups, weighted row machine, and other free weight exercises. Continue this in a "pumping" action. (A resistance band is a good swap if you dont have or dont want to use dumbbells.) Now, engaging your forearms and wrist, curl up and down as many times as you like. October 23, 2022. Raise the barbell as high as it can go using only the muscles in your hands and forearms, then let these muscles relax to let the weight hang as low as it can. Return to day 1 the following day. Use Fat Gripz. Instead, push against the floor to initiate the lift, and then drive forward with your hips to complete as you pull with your back. To work on your forearms, try wrist curls. Image credit: Pawel Furman via Unsplash. In a typical barbell, dumbbell, or machine curl, the forearms are in a supinated position, with the palms facing forward at the bottom. Pull your arm back toward your body, keeping your bicep muscle engaged, then punch on the other side. Click Here For A Printable Log Of gigolojo's First Wednesday Workout. Return to day 1 the following day. He mostly ate her. Tricep Push Downs. Take the strain off your wrists when you use this Revolving Straight Bar for your bicep cable curls and tricep pressdowns! 1. If you do not contract your lats, you might round your shoulders during the lift. In a typical barbell, dumbbell, or machine curl, the forearms are in a supinated position, with the palms facing forward at the bottom. What are the best bicep exercises to do in 2022? Concentration Curls: 3-4 sets of 10 reps steadily increasing the weight each time. Hold the dumbbell in front of your belly and twist it side-by-side until you feel a good stretch in your obliques. The Best Way to Eat to Lose Belly Fat. Lower the dumbbells until they hang over the top of your feet by bending at the waist. Dumbbell Seated Bicep Curls/Barbell Preacher Curls: 3 sets of 8-12 reps; Traps, Forearms. Another way to shock your arms is to increase The only variation that is almost as effective is the EZ bar curl. Whenever I feel my arms are lagging a bit, this is the routine I turn to. 4. So heres how you can breakdown 6 days exercises. Supinated-grip curls (standard curls). For example, if you use an alternate grip, you could injure your bicep. Poor kid. Now, engaging your forearms and wrist, curl up and down as many times as you like. Perhaps one of the best Use Fat Gripz. Literally just doing curls, bicep curls, weighted plank, push-ups, weighted row machine, and other free weight exercises. If you don't feel like doing any push-ups, or aren't able to, pump your forearms up a little by clenching and unclenching your fists. Poor kid. At least 80% of the exercises in your program must be composed of these 6 basic movement patterns. ALTERNATE BICEP CURLS. Every single person in my life noticed a more shapely version of myself, and I have much more energy which creates quite the positive feedback loop. Target muscles: Supinated curls place the brunt of the load on the biceps brachii (the main arm muscles when you flex your elbow). Completing 10 repetitions of each (deadlift, lunges with bicep curls, and 1 minute of a forearm plank) and repeat the circuit for a total of 2 rounds. As a beginner, the most important thing is developing a proper form to make sure that injuries are always prevented. Bicep curls are one of the most popular free-weight bicep exercises around and since curls work the biceps at both the front of the upper arm and the lower arm, its easy to see why.Start standing with your feet hip-width apart and holding a five-pound dumbbell in each hand. Target muscles: Supinated curls place the brunt of the load on the biceps brachii (the main arm muscles when you flex your elbow). Barbell curls: You can usually lift more weight with a bar, so go for it here. Keep reading. This is why very lightly muscle muscled weightlifters and boxers can produce similar performances to their heavier, more muscled counterparts. In the next section, you will learn how. Flex your forearms. #5. Exhibitionist & Voyeur 10/29/19: Be My Guest Ch. The upper arm pointing to the head rather than the floor tip changed my entire experience. Day 1: Chest, Shoulder, Triceps (Part 1) Day 2: Back, Biceps, Forearms ; Day-3: Legs and Core Flex your forearms. So how do you program your 3-4 exercises per day? Instead, push against the floor to initiate the lift, and then drive forward with your hips to complete as you pull with your back. Keep your back straight, and do not move your legs. Once you have a weight you can comfortably hold, try out: Bicep Curls; Tricep workouts; Shoulder raises. This is super helpful. Friday: Biceps And Triceps (This is the extra day that you can choose to dismiss) Now, engaging your forearms and wrist, curl up and down as many times as you like. ALTERNATE BICEP CURLS. which in turn helps make bigger biceps and thicker forearms. Section Recap: October 23, 2022. Do two sets of 10 to 15 seconds each with 30 seconds rest between the set. Dumbbell Alternate Bicep Curl: 3 sets of 10 reps steadily increasing the weight each time. Top 5 Exercises to Build Bigger Biceps without Curls (Learn from the Gymnasts) Robbie Wild Hudson-October 24, 2022. Poor kid. Supinated-grip curls (standard curls). Repeat. Whenever I feel my arms are lagging a bit, this is the routine I turn to. For upper arms, work on bicep curls and triceps dumbbell extensions. ; Resistance band curls: Finishing off with resistance bands is not Stand straight with the knees slightly bent. Repeat. #5. Any other exercise such as bicep curls, tricep extensions, and shoulder raises are simply icing on the cake. Rest your arms by your sides. Do two sets of 10 to 15 seconds each with 30 seconds rest between the set. You should feel a stretch in your hamstrings. The girls keep mounting too. which in turn helps make bigger biceps and thicker forearms. Seated Bicep Curls Strengthening your limbs can make a big difference in post-operative recovery from inguinal hernia surgery. Lying Leg Curls: 3 sets (812 reps) Machine Bicep Curl: 3 sets (812 reps) Leg Extensions: 3 sets (812 reps) NOTE: please skip if you have knee complications. The deadlift will work out your back (extensors), glutes, and hamstrings. This is why very lightly muscle muscled weightlifters and boxers can produce similar performances to their heavier, more muscled counterparts. Not engaging your lats. Concentration Curls: 3-4 sets of 10 reps steadily increasing the weight each time. Rest your arms by your sides. Day 6 is a rest day, but you can do a light 7-12 core workout in the morning if you are up for it. Every single person in my life noticed a more shapely version of myself, and I have much more energy which creates quite the positive feedback loop. Most people do not work biceps exclusively on their own.. The courseware equips you to undertake the roles and responsibilities of a certified personal trainer. The ONLY Exercises You Need to Look Jacked. Dumbbell Seated Bicep Curls/Barbell Preacher Curls: 3 sets of 8-12 reps; Traps, Forearms. The ONLY Exercises You Need to Look Jacked. We would like to show you a description here but the site wont allow us. Only cardio is my row machine, and I decreased my calorie intake slightly. Barbell Curls: This is the most important exercise when it comes to getting bigger biceps. What makes it different is that, like all of the best muscle-building cable exercises, the angle of loading gives you constant tension on the muscle through the full range of motion. If you want to do a compound move to strengthen two areas at once, try a bicep curl into a shoulder press. Hook it up to a cable machine and feel your legs explode. Raise the barbell as high as it can go using only the muscles in your hands and forearms, then let these muscles relax to let the weight hang as low as it can. What are the best bicep exercises to do in 2022? You should feel a stretch in your hamstrings. Friday: Biceps And Triceps (This is the extra day that you can choose to dismiss) 1. Stand straight with the knees slightly bent. Only cardio is my row machine, and I decreased my calorie intake slightly. Why it's on the list: This movement seems a lot like the standing barbell curl at first glance.After all, they're both bilateral movements in which you take a shoulder-width, underhand grip on the bar. Another way to shock your arms is to increase Glue elbows to sides, and hold forearms out at a 45-degree angle away from body. Image credit: Pawel Furman via Unsplash. Hold the dumbbell in front of your belly and twist it side-by-side until you feel a good stretch in your obliques. Pull your arm back toward your body, keeping your bicep muscle engaged, then punch on the other side. The deadlift will work out your back (extensors), glutes, and hamstrings. Top 5 Exercises to Build Bigger Biceps without Curls (Learn from the Gymnasts) Robbie Wild Hudson-October 24, 2022. I didn't create it; it's out of an old Ironman Magazine from an article by Steve Holman. This is mechanically the best position for generating maximum force. Only cardio is my row machine, and I decreased my calorie intake slightly. She made her own bed. To work on your forearms, try wrist curls. ; Incline curls on the ball: Since you'll be at an angle for this exercise, you'll really feel the pull of gravity at your bicep. ExpertRating offers an online Personal Trainer Certification for $69.99 for people who would like to become certified fitness trainers. I didn't create it; it's out of an old Ironman Magazine from an article by Steve Holman. If you don't feel like doing any push-ups, or aren't able to, pump your forearms up a little by clenching and unclenching your fists. Lay your hands out palm side up on a flat surface. Here's our list of the 10 best bicep exercises that you can start doing right now. I'd rather do, say, 5 strict, slow, full-range reps of the biceps curl, followed, without stopping, by 5 strict, slow, full-range reps of the reverse curl, followed ( if you wish) by 5 strict, slow, full-range reps of the hammer curl. Im still doing incline push-ups but today was the first time I did a push up that was hard without hurting my neck, elbows, or shoulders, or If you don't feel like doing any push-ups, or aren't able to, pump your forearms up a little by clenching and unclenching your fists. The Best Way to Eat to Lose Belly Fat. Keep your back straight, and do not move your legs. Keep reading. Day 6: Rest + light core workout . Glue elbows to sides, and hold forearms out at a 45-degree angle away from body. This fitness certification includes an indepth courseware leading to an online exam. Not engaging your lats. If you do not contract your lats, you might round your shoulders during the lift. 8. This is super helpful. When you work out with lightweights, the rest period would be shorter (45-90seconds), and when you do exercise with heavyweights, you can take a rest of 60 seconds to 120 seconds. For example, if you use an alternate grip, you could injure your bicep. The ONLY Exercises You Need to Look Jacked. Barbell curls: You can usually lift more weight with a bar, so go for it here. We would like to show you a description here but the site wont allow us. Though you may feel tempted to do more, limit yourself to this type of schedule to avoid overuse injuries. Standing alternating bicep curls (4 sets of 10-12 reps) Seated alternating hammer curls (4 sets of 10-12 reps) Concentration curls (4 sets of 15 reps) The workout above should be able to be performed in 15 to 20 minutes tops. Day 6: Rest + light core workout . Assistance 4. Click Here For A Printable Log Of gigolojo's First Wednesday Workout. Bicep curls: Stand with knees bent slightly and hold a weight in each hand. Tricep Push Downs. Should I do a 3 day workout split as a beginner? This is why very lightly muscle muscled weightlifters and boxers can produce similar performances to their heavier, more muscled counterparts. The courseware equips you to undertake the roles and responsibilities of a certified personal trainer. Exhibitionist & Voyeur 10/29/19: Be My Guest Ch. Bicep curls are one of the most popular free-weight bicep exercises around and since curls work the biceps at both the front of the upper arm and the lower arm, its easy to see why.Start standing with your feet hip-width apart and holding a five-pound dumbbell in each hand. As a beginner, the most important thing is developing a proper form to make sure that injuries are always prevented. 05: LIKE CLOCKWORK (4.68) The lies keep mounting for the ladies man. 8. Any other exercise such as bicep curls, tricep extensions, and shoulder raises are simply icing on the cake. Top 5 Exercises to Build Bigger Biceps without Curls (Learn from the Gymnasts) Robbie Wild Hudson-October 24, 2022. When you work out with lightweights, the rest period would be shorter (45-90seconds), and when you do exercise with heavyweights, you can take a rest of 60 seconds to 120 seconds. We would like to show you a description here but the site wont allow us. He mostly ate her. For upper arms, work on bicep curls and triceps dumbbell extensions. Friday: Biceps And Triceps (This is the extra day that you can choose to dismiss) Day 6: Rest + light core workout . Click Here For A Printable Log Of gigolojo's First Wednesday Workout. Most people do not work biceps exclusively on their own.. Without moving upper arms, bend elbows and curl dumbbells toward shoulders. Do the deadlift exercise. Day 1: Chest, Shoulder, Triceps (Part 1) Day 2: Back, Biceps, Forearms ; Day-3: Legs and Core Tricep Push Downs. Day 1: Chest, Shoulder, Triceps (Part 1) Day 2: Back, Biceps, Forearms ; Day-3: Legs and Core Target muscles: Supinated curls place the brunt of the load on the biceps brachii (the main arm muscles when you flex your elbow). For a complete workout, try reversing your grip with each set. Should I do a 3 day workout split as a beginner? Using a middle-distance grip, with forearms upright and hands about shoulder-width apart, work the biceps and middle back. Section Recap: Without moving upper arms, bend elbows and curl dumbbells toward shoulders. ExpertRating offers an online Personal Trainer Certification for $69.99 for people who would like to become certified fitness trainers. Lay your hands out palm side up on a flat surface. What makes it different is that, like all of the best muscle-building cable exercises, the angle of loading gives you constant tension on the muscle through the full range of motion. Do the deadlift exercise. 25. October 24, 2022. Once the form is properly developed and you feel comfortable doing the exercises you have chosen for your 3 day workout split, a 3 day split is a fantastic idea for a beginner. Try wider, narrow, under- or overhand grips to target specific muscle groups. Rest your arms by your sides. The upper arm pointing to the head rather than the floor tip changed my entire experience. Sample Biceps Workout 2 . In the next section, you will learn how. For a complete workout, try reversing your grip with each set. Whenever I feel my arms are lagging a bit, this is the routine I turn to. Seated Calf Raise. While the rest of the exercises require little to no equipment, most upper body workouts require some sort of resistance in order to be effective. compound, stretch and contracted. Exhibitionist & Voyeur 10/29/19: Be My Guest Ch. Hook it up to a cable machine and feel your legs explode. compound, stretch and contracted. The only variation that is almost as effective is the EZ bar curl. Knurled handle provides better grip. Now grasp both your hands to make them into fists, gripping your hand into a fist, then letting go. (A resistance band is a good swap if you dont have or dont want to use dumbbells.) Lower the dumbbells until they hang over the top of your feet by bending at the waist. Lying Leg Curls: 3 sets (812 reps) Machine Bicep Curl: 3 sets (812 reps) Leg Extensions: 3 sets (812 reps) NOTE: please skip if you have knee complications. For this exercise, you will need light weights. Rest your arms by your sides. Continue this in a "pumping" action. Barbell Curl. The courseware equips you to undertake the roles and responsibilities of a certified personal trainer. For this exercise, you will need light weights. Find that spot, hold the weight there for a beat, and then find that spot again on your next rep. This is super helpful. For example, if you use an alternate grip, you could injure your bicep. Another way to shock your arms is to increase Dumbbell Side Plank 4. Concentration Curls: 3-4 sets of 10 reps steadily increasing the weight each time. Now grasp both your hands to make them into fists, gripping your hand into a fist, then letting go. A cool thing about hammer curls is that it also works your forearms to a greater degree, especially the large brachioradialis muscle on the thumb side of your forearm. Glue elbows to sides, and hold forearms out at a 45-degree angle away from body. Barbell Curl. At least 80% of the exercises in your program must be composed of these 6 basic movement patterns. The girls keep mounting too. Keep your back straight, and do not move your legs. Using a middle-distance grip, with forearms upright and hands about shoulder-width apart, work the biceps and middle back. 8. Stand straight with the knees slightly bent. October 24, 2022. Every single person in my life noticed a more shapely version of myself, and I have much more energy which creates quite the positive feedback loop. While the rest of the exercises require little to no equipment, most upper body workouts require some sort of resistance in order to be effective. Knurled handle provides better grip. So heres how you can breakdown 6 days exercises. #5. You are missing out on the negative half of the bicep curl, and the positive half of the forearm reverse curl! Not engaging your lats. Muscle Worked: Biceps. So heres how you can breakdown 6 days exercises. I'd rather do, say, 5 strict, slow, full-range reps of the biceps curl, followed, without stopping, by 5 strict, slow, full-range reps of the reverse curl, followed ( if you wish) by 5 strict, slow, full-range reps of the hammer curl. Exhibitionist & Voyeur 11/07/19: Be My Guest Ch. Though you may feel tempted to do more, limit yourself to this type of schedule to avoid overuse injuries. ; Incline curls on the ball: Since you'll be at an angle for this exercise, you'll really feel the pull of gravity at your bicep. 05: LIKE CLOCKWORK (4.68) The lies keep mounting for the ladies man. Really, curl until you feel your biceps contract the most. Im still doing incline push-ups but today was the first time I did a push up that was hard without hurting my neck, elbows, or shoulders, or Try wider, narrow, under- or overhand grips to target specific muscle groups. Rest your arms by your sides. Keep reading. Dumbbell Seated Bicep Curls/Barbell Preacher Curls: 3 sets of 8-12 reps; Traps, Forearms. Instead, push against the floor to initiate the lift, and then drive forward with your hips to complete as you pull with your back. Dumbbell Side Plank Barbell curls: You can usually lift more weight with a bar, so go for it here. The girls keep mounting too. She made her own bed. The deadlift will work out your back (extensors), glutes, and hamstrings. 4. Bicep curls are one of the most popular free-weight bicep exercises around and since curls work the biceps at both the front of the upper arm and the lower arm, its easy to see why.Start standing with your feet hip-width apart and holding a five-pound dumbbell in each hand. Supinated-grip curls (standard curls). Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls. For upper arms, work on bicep curls and triceps dumbbell extensions. I didn't create it; it's out of an old Ironman Magazine from an article by Steve Holman. ; Incline curls on the ball: Since you'll be at an angle for this exercise, you'll really feel the pull of gravity at your bicep. Day 6 is a rest day, but you can do a light 7-12 core workout in the morning if you are up for it. Assistance 4. Though you may feel tempted to do more, limit yourself to this type of schedule to avoid overuse injuries. The upper arm pointing to the head rather than the floor tip changed my entire experience. A wider grip recruits more back muscles, and a close grip pulldown emphasizes the forearm muscles. Barbell Wrist Curls: Sit at a bench holding a weighted barbell with your forearms resting on your thighs. He mostly ate her. So how do you program your 3-4 exercises per day? A wider grip recruits more back muscles, and a close grip pulldown emphasizes the forearm muscles. You can choose to superset bicep exercises together, or tricep and bicep exercises together; the latter is my favourite giving your whole arm a massive pump. 25. 06: STRIP MALL (4.65) Zach and Cleo do lunch. In the next section, you will learn how. ; Resistance band curls: Finishing off with resistance bands is not You can choose to superset bicep exercises together, or tricep and bicep exercises together; the latter is my favourite giving your whole arm a massive pump. Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls. ; Concentration curls: These isolate the arm and focus the effort on the bicep. A cool thing about hammer curls is that it also works your forearms to a greater degree, especially the large brachioradialis muscle on the thumb side of your forearm. In a typical barbell, dumbbell, or machine curl, the forearms are in a supinated position, with the palms facing forward at the bottom. For a complete workout, try reversing your grip with each set. Lower the dumbbells until they hang over the top of your feet by bending at the waist. the forearms are vertical. How To Speed Up Weight Loss 10 Things You Can Do Now to Accomplish That. the forearms are vertical. October 23, 2022. This is mechanically the best position for generating maximum force. Once the form is properly developed and you feel comfortable doing the exercises you have chosen for your 3 day workout split, a 3 day split is a fantastic idea for a beginner. ; Resistance band curls: Finishing off with resistance bands is not Do the deadlift exercise. While the rest of the exercises require little to no equipment, most upper body workouts require some sort of resistance in order to be effective. She made her own bed. Now grasp both your hands to make them into fists, gripping your hand into a fist, then letting go. Assistance 4. Standing alternating bicep curls (4 sets of 10-12 reps) Seated alternating hammer curls (4 sets of 10-12 reps) Concentration curls (4 sets of 15 reps) The workout above should be able to be performed in 15 to 20 minutes tops.

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