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.
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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 |