All Workout Plans

Warm-up

5-10 minutes
• Light cardio such as jogging or jumping jacks to get your heart rate up and loosen your muscles.
• Dynamic stretching for the biceps, such as arm circles, shoulder rolls, and elbow bends.

Barbell Bicep Curls

3 sets of 12 reps
• Stand with your feet shoulder-width apart and hold a barbell with your hands shoulder-width apart, palms facing forward.
• Keeping your upper arms still, bend your elbows to curl the barbell up towards your shoulders.
• Lower the barbell back down to the starting position and repeat.

Dumbbell Hammer Curls

3 sets of 12 reps
• Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing each other.
• Keep your upper arms still, bend your elbows to curl the dumbbells up towards your shoulders.
• Lower the dumbbells back down to the starting position and repeat.

Concentration Curls

3 sets of 12 reps
• Sit on a bench or chair with your feet planted firmly on the ground.
• Hold a dumbbell in one hand with your palm facing forward and your arm resting on your thigh.
• Keeping your upper arm still, bend your elbow to curl the dumbbell up towards your shoulder.
• Lower the dumbbell back down to the starting position and repeat with the other arm.

Preacher Curls

3 sets of 12 reps
• Stand in front of a preacher curl bench or use a incline bench.
• Hold a dumbbell in each hand with your palms facing forward and your arms hanging straight down from your shoulders.
• Keeping your upper arms still, bend your elbows to curl the dumbbells up towards your shoulders.
• Lower the dumbbells back down to the starting position and repeat.

Cool-down

5-10 minutes
• Stretching for the upper body (focusing on the biceps, shoulders, and forearms)