biceps focused

Workout

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

4 Sets

8-10 Reps

60-90 Rest

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

3 Sets

10-12 Reps

60-90 Rest

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Curl

3 Sets

12-15 Reps

60-90 Rest

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

2 Sets

15-20 Reps

60-90 Rest

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

Reverse Grip EZ-Bar Curl

3 Sets

12-15 Reps

60-90 Rest

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