Bicaps

Exercise 1

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

Waiter Curl

Equipment: Dumbbells, Full Gym

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5 Sets

12 Reps

1min Rest

Exercise 3

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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5 Sets

12 Reps

1min Rest

Exercise 4

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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5 Sets

12 Reps

1min Rest

Exercise 5

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 6

Cable Single Arm Hammer Curl

Equipment: Cable, Full Gym

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5 Sets

12 Reps

1min Rest

Exercise 7

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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5 Sets

12 Reps

1min Rest

Exercise 8

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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5 Sets

12 Reps

1min Rest

Exercise 9

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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12 Reps

1min Rest

Exercise 10

Dumbbell Scott Curl

Equipment: Dumbbells, Full Gym

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5 Sets

12 Reps

1min Rest

Exercise 11

Cable Incline Biceps Curl

Equipment: Cable, Full Gym

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5 Sets

12 Reps

1min Rest

Exercise 12

Two Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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5 Sets

12 Reps

1min Rest

Exercise 13

Cable Kneeling Biceps Curl

Equipment: Cable, Full Gym

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5 Sets

15 Reps

1min Rest

Exercise 14

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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5 Sets

15 Reps

40sec Rest

Waiter Curl

Waiter Curl

EZ Bar Preacher Curl

Dumbbell Preacher Curl

Seated Zottman Curl

Cable Single Arm Hammer Curl

High Cable Single Arm Bicep Curl

Reverse Grip EZ-Bar Curl

Cable Rope Hammer Curl

Dumbbell Scott Curl

Cable Incline Biceps Curl

Two Dumbbell Preacher Curl

Cable Kneeling Biceps Curl

Single Dumbbell Spider Hammer Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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