Biceps Workout Routines

As you begin to workout and find your strength increasing, the first thing you will do will be to increase either the number of sets you are now doing, the number of repetitions, add more weight, or add an additional exercise.

Begin by first increasing the number of sets from one to two which will effectively increase your reps to twenty and stay with the same number of repetitions.

Second, I would increase the repetitions but only up to fifteen reps per set.  At this point, when fifteen reps become easy for you to perform in perfect form, I would then add more weight beginning at two and half to five pound increments.  I would also at this time add an additional exercise or two to your bicep routine.

By working on biceps exercises for two or three days a week, you will be able to give yourself the type of biceps you are looking for whether for endurance or from strength and physical appearance.
When it is time for you to begin adding another exercise or two, try adding preacher and concentration curls.  When you begin to use the preacher curl as part of your bicep exercise regime, you will notice that you are able to lift heavier weights.  The appeal of the preacher curl bench, which is used when doing preacher curls, is that you are able to isolate the biceps through the entire movement of the exercise.

Preacher Curls:  Decide on the correct weight you will be using for this exercise.  Sit on the preacher curl bench with your front facing the cushion and place your arms on the pad.  You know it is fitting you correctly when the top of the pad is close to the under arms of your arms.
You want to grab the bar about should length apart with both hands.  Bring your arms up to your chest and your forearms are pointing toward the roof.  You do not want them to be totally vertical but not horizontal as you will bring other muscles into play when you do that.  The point of using a preacher curl bench is to isolate that muscle itself. 

After a quick one to two second pause, lower the preacher curl bar back onto the resting point.  You could also use some very high weights with this exercise due to the isolation of the biceps.  However, if you find out that you have a stronger or weaker side, use dumbbells or the bar by itself with no weight in order to get the maximum effect.

Concentration Curls:  Like the preacher curl, the appeal of the concentration curl is to isolate the biceps muscle.  Please pay close attention to your form when you are doing this exercise to make sure you get what you want from the movement. 

First sit on a bench making sure it is horizontal and not at an incline.  Place your legs apart and lean forward.  Many times this is better performed if you do this in front of a mirror to correct yourself as you need.  Take a preselected dumbbell in your right hand and place your palm facing up and your elbow on your inside thigh and let the dumbbell hang between your legs. 

Slowly curl up the dumbbell towards you chest and keep your elbow against your thigh.  Move your wrist to the outside, turning it slowly.  Concentrate on contracting your biceps when your hand reaches the uppermost point and pause for one second.  Return back to start and repeat your reps.  Then do the same exercise for your left arm.

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