Bicep Workouts

If you have been reading my previous post about how I lost 80 pounds in six months, you would have noticed that I posted about my excercise routines and also how I lost my man boobs. The majority of that was because I had focused really hard on my chest excercies which helped me lost fat and gain muscle.

This post is going to be about I lost the fat in my arms and turned it into muscle.

When I first started working out with my arms I was only able to do a 15 kilo bar at 12 reps. I worked at this for a long time building up the weight slowly and gaining my strength.

Barbell curls target Brachialis, Biceps Brachii, and the Brachioradialis muscles.

I now start the weights with 25 kilo's increase it 30 Kilos, and than increase it to 35 Kilos before bringing it down to 25 again.

The best thing about this routine is it only only gives you defination but also size.

You need to grab the bar at shoulder width and keep your elbows to your side. With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat. Keep the elbows at the side and do not swing your back.

Here is the way I do it:

1. 25 kilos x 12 reps
2. 30 Kilos x 10 reps
3. 35 Kilos x 8 reps
4. 25 Kilos x failure (Keep going until you can no longer lift.)
   

Preacher curls are what all people who pretend to be able to lift weights hate.

Preacher curls target Brachialis, Biceps Brachii, and the Brachioradialis muscles.

The reason is becuase on the preacher curls you can not cheat, you can't swing your back and you can't shift your elbows. So you really can't do it wrong.

Grab the EZ bar with shoulder width underhand grip. Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat.

Heres the way I do it:

1. 15 Kilos x 12 reps
2. 20 Kilos x 10 reps
3. 25 Kilos x 8 reps
4. 15 Kilos x failure
   

This is the first excercise that we start using dumbbell's. I do not increase the weight steadily on this one, but rather just continue to do the same weight I start with.

Concentration curls target Brachialis, Biceps Brachii, and the Brachioradialis muscles.

Sit on a flat bench. Grab the dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly. Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.

I use 14 kilos on each arm, and continue that for 12 reps of 4 sets each.

Dumbbell curls target Brachialis, Biceps Brachii, and the Brachioradialis muscles.

Hold two dumbbells to your sides, palms facing in, arms straight.  With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.  Make sure you do not swing your elbows or your back.

I use 14 kilos on each arm, and continue that for 12 reps of 4 sets each.

if you liked this post please make sure to check out the chest excercises routine and also read about how I lost 80 pounds in 6 months.