Originally Posted by
darksidefitness
4 Weeks to Bigger Arms
Add these four variations into your routine doing one each for a week to complement the traditional barbell curl by adding size and detail to your biceps. The number of minutes that follows each exercise, set and rep range in the chart indicates the recommended amount of rest between sets.
Week 1: Take a Seat
Seated Barbell Curl 4 sets 68 reps 2 mins
Incline Dumbbell Curl 4 sets 810 reps 12 mins
EZ-Bar Preacher Curl 4 sets 1012 reps 12 mins
Reverse Curl 3 sets 15 reps 12 mins
Week 2: Chained to Growth
Barbell Curl with Chains 4 sets 10 reps 23 mins
Alternating Dumbbell Curl 4 sets 10 reps 12 mins
Standing Cable Curl 4 sets 1215 reps 12 mins
Hammer Curl 3 sets 1215 reps 12 mins
Week 3: Its a Drag
Smith-Machine Drag Curl 4 sets 810 reps 23 mins
High Cable Curl 4 sets 1012 reps 12 mins
Dumbbell Preacher Curl 4 sets 1215 reps 12 mins
Barbell Wrist Curl 3 sets 1215 reps 12 mins
Week 4: Narrow & Wide
Narrow-/Wide-Grip Curl 4 (2 each) sets 68 reps 23 mins
Seated Dumbbell Curl 4 sets 810 reps 12 mins
Lying Cable Curl 4 sets 1012 reps 12 mins
Reverse Cable Preacher Curl 3 sets 1215 reps 12 mins
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