Workout 101 - Biceps Curl with a twist
May 18, 2011
Today on Workout 101 Mike will discuss a very simple move.
Pretty much everyone does this move in the gym - the bicep curl. Learn the technique and how to do the bicep curl correctly to get the most out of this simple move.
If You Like this Video Watch the Entire Series HERE
| 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 |
