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Bicep Workouts
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Total Bodybuilding Size & Strength Plan for biulding Bigger Biceps.

Biceps Anatomy Chart

[Anatomy Chart and Workouts]

MUSCLE ORIGIN INSERTION PRIMARY FUNCTION(S)
Biceps brachii Long head from tubercle above glenoid cavity; short head from coracoid process of scapula Radial tuberosity and bicipital aponeurosis Flexion at elbow; supination at forearm
Brachialis Anterior humerous Ulnar tuberosity and coronoid process of ulna Flexion at elbow
Pronator teres Distal end of medial humerus and medial aspect of ulna Middle third of lateral radius Flexion at elbow; pronation at forearm

 

Bicep Workouts

EZ Bar Scott Curls

Oh biceps the glamor muscle of bodybuilding. People say make a muscle and just about everybody throws up a bicep shot. What a love affair we have with this muscle. What we have listed below are some of the absolute best bicep training workout there are, bar none!

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Standing Barbell Curls 3-4 sets 8-12 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Seated Dumbbell Curls 3 sets 8-12 reps
Seated Dumbbell Concentration Curls 2 sets 8-12 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Standing Dumbbell Curls 3 sets 8-12 reps
Barbell Preacher Curls 3 sets 8-12 reps
Standing Dumbbell Concentration Curls 2 sets 8-12 reps

And even more workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Standing Barbell Curls 4-5 sets 8-10 reps
Standing Dumbbell Curls 4-5 sets 8-10 reps
Concentration Curls 4-5 sets 8-10 reps


Exercise/ Routine #2 # of Sets # of Reps
Preacher Curls 4 sets 10-12 reps
Standing Dumbbell Curls 4 sets 10-12 reps
Cable Preacher Curls 4 sets 10-12 reps
Concentration Curls 4 sets 8-10 reps


Exercise/ Routine #3 # of Sets # of Reps
Standing Dumbbell Curls 4-5 sets 6-12 reps
Incline Curls 4-5 sets 6-12 reps
Preacher Curls 4-5 sets 6-12 reps


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