Total Bodybuilding Size & Strength Plan for biulding Bigger Biceps.

[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

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!

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

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

Advanced Routine #1
Exercise	# 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 ---------

Routine #1
Exercise	# 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

Routine #2
Exercise	# 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

Routine #3
Exercise	# 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

Tags: Arms

 

 

 

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