Workout Routines

The Maxed Out Muscle Workout: Biceps

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

The Maxed Out Muscle Workout: Biceps
Duration 25 Min
Exercises 4
Equipment 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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The Maxed Out Biceps Workout

Exercise 1

Dumbbell Preacher Curl
Maxed Out Dumbbell Preacher Curl thumbnail
3 sets
10-12 reps
60 sec rest
10-12 reps each arm

Exercise 2

Incline Dumbbell Curl
Maxed Out Incline Dumbbell Curl thumbnail
3 sets
10-12 reps
60 sec rest
10-12 reps each arm

Exercise 3

EZ-Bar Spider Curl
Maxed Out EZ-Bar Spider Curl thumbnail
3 sets
10-12 reps
60 sec rest
Face incline bench

Exercise 4

Cable Curl
Maxed Out Cable Curl thumbnail
3 sets
21s reps
60 sec rest
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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