Workout 101 - Barbell Bicep Curl With the Bands

Apr 03, 2011

In this episode Mike McErlane will show you how to integrate the bands with the barbell and some basic movements to add some benefits to your traditional bicep curl.



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The Program
Try this arm routine and see how you can incorporate the Barbell Biceps Curl with the Bands


Day 1
Exercise Sets Reps Muscle Group
Standing Bicep Curl Barbell With Band Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Cable Triceps Extension Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 4 10 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Alternating Arms With Band 4 10 Arms
Standing Bicep Curl Dumbbell With Band Both Arms 3 15 Arms
Tri-Set 0 0 TIPS
Dips 3 15 Chest
Tri-Set 0 0 TIPS
Standing High Bicep Curls One Arm 3 20 Arms
Week 2
Day 1
Exercise Sets Reps Muscle Group
Standing Bicep Curl Barbell With Band Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Cable Triceps Extension Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 5 6 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Alternating Arms With Band 5 8 Arms
Standing Bicep Curl Dumbbell With Band Both Arms 5 8 Arms
Tri-Set 0 0 TIPS
Dips 4 10 Chest
Tri-Set 0 0 TIPS
Standing High Bicep Curls One Arm 3 20 Arms
Week 3
Day 1
Exercise Sets Reps Muscle Group
Standing Bicep Curl Barbell With Band Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Cable Triceps Extension Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 4 15 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Both Arms With Band 4 15 Arms
Standing Bicep Curl Dumbbell With Band Both Arms 4 15 Arms
Tri-Set 0 0 TIPS
Dips 4 15 Chest
Tri-Set 0 0 TIPS
Standing High Bicep Curls One Arm 4 15 Arms
Week 4
Day 1
Exercise Sets Reps Muscle Group
Standing Bicep Curl Barbell With Band Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Cable Triceps Extension Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 5 5 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Both Arms With Band 5 6 Arms
Standing Bicep Curl Dumbbell With Band Both Arms 5 6 Arms
Tri-Set 0 0 TIPS
Dips 5 8 Chest
Tri-Set 0 0 TIPS
Standing High Bicep Curls One Arm 5 6 Arms

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