Archive for the ‘Biceps Routines’ Category

Circuit 1

SkullCrusher

Reps: 20, 20, 20, 20

Weights: 60lbs barbell

Cable Tricep Pressdown

Reps: 15, 15, 15, 15

Weights: 90lbs

Cable Rope Tricep Extension

Reps: 20, 20, 20, 20

Weights: 70lbs

Circuit 2

Barbell Curl

Reps: 10, 10, 10

Weights: 60lbs barbell

Narrow Grip Barbell Curl

Reps: 15, 15, 15

Weights: 50lbs

Cable Curl

Reps: 20, 20, 20

Weights: 50lb

Hammer Curl

Reps: 10, 10, 10

Weights: 40lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Behind the neck Lat Pulldown

Reps: 20, 25, 30

Weights: 120lbs

Front Lat Pulldown

Reps: 20, 25, 30

Weights: 100lbs

T-Bar Row

Reps: 20, 25, 30

Weights: 67lbs

Circuit 2

Lat Pulldowns (Behind the neck)

Reps: 8, 8

Weights: 192lbs

Seated Neutral Grip Machine Row

Reps: 5, 5

Weights: 200lbs

Circuit 3

Bicep Barbell Curl

Reps: 20, 20, 20

Weights: 50lbs barbell

Concentration Curl

Reps: 10, 10, 10

Weights: 30lbs barbell

Hammer Curl

Reps: 15, 15, 15

Weights: 25lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Neutral Grip LatPulldown

Reps: 20, 25

Weights: 120lbs

Seated Overhand Grip Machine Row

Reps: 20, 25

Weights: 145lbs

Seated Cable Row

Reps: 20, 25

Weights: 110lbs

Bicep Barbell Curl

Reps: 20, 25

Weights: 50lbs barbell

Hammer Curl

Reps: 20, 25

Weights: 27.5lbs dumbbell

Circuit 2

Lat Pulldowns (Behind the neck)

Reps: 20, 20

Weights: 120lbs

Seated Overhand Grip Machine Row

Reps: 10, 10

Weights: 200lbs

Bicep Barbell Curl

Reps: 20, 20

Weights: 50lbs barbell

Hammer Curl

Reps: 20, 20

Weights: 27.5lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Standing Bicep Curl

Reps: 10, 10, 10

Weights: 60lbs  barbell

SkullCrusher

Reps: 10, 10, 10

Weights: 50lbs barbell

Standing Dumbbell Curl

Reps: 10, 10, 10

Weights: 22.5lbs dumbbell

Tricep Kickback

Reps: 10, 10, 10

Weights: 20lbs dumbbell

Circuit 2

Hammer Curl

Reps: 15, 15, 15

Weights: 40lbs dumbbells

Tricep Cable Pressdown

Reps: 15, 15, 15

Weights: 60lbs

Reverse Grip Barbell Curls

Reps: 15, 15, 15

Weights: 40lbs barbell

Tricep Rope Cable Pulldown

Reps: 15, 15, 15

Weights: 40lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Standing Barbell Curl

Reps: 20, 18, 15, 12

Weights: 40lbs, 50lbs, 60lbs, 70lbs  barbell

Single Arm Standing Dumbbell Curl

Reps: 15, 12, 10, 8

Weights: 22.5lbs, 25lbs, 27.5lbs, 30lbs dumbbell

Concentration Curls

Reps: 10, 10, 10, 10

Weights: 20lbs dumbbell

Circuit 2

Cable Narrow Grip Bicep Curls

Reps: 20, 15, 10

Weights: 30lbs, 40lbs, 50lbs

Bicep Dumbbell Curl (On a Preacher Curl Bench)

Reps: 15, 12, 10

Weights: 20lbs, 22.5lbs, 25lbs dumbbell

Hammer Curl

Reps: 10, 10, 10

Weights: 27.5lbs dumbbells

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Bicep Barbell Curl (On a Preacher Curl Bench)

Reps: 10, 10, 10

Weights: 60lbs  barbell

Single Arm Dumbbell Curl (On a Preacher Curl Bench)

Reps: 15, 15, 15

Weights: 30lbs dumbbell

Standing Cable High Pulley Curls

Reps: 10, 10, 10

Weights: 25lbs-a-side

Narrow Grip Cable Bicep Curls

Reps: 15, 15, 15

Weights: 70lbs

Circuit 2

Hammer Curl

Reps: 15, 15, 15

Weights: 40lbs dumbbells

Reverse Grip Barbell Curls

Reps: 15, 15, 15

Weights: 40lbs barbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Bicep Barbell Curl (Normal Width Grip)

Reps: 10, 10, 10

Weights: 50lbs  barbell

Narrow Grip Bicep Barbell Curl

Reps: 15, 15, 15

Weights: 60lbs dumbbell

Incline Benched Single Bicep Curl

Reps: 10, 10, 10

Weights: 25lbs dumbbell

Overhand Grip Barbell Curl

Reps: 20, 20, 20

Weights: 40lbs

Circuit 2

Underhand Tricep Cable Pressdown

Reps: 20, 20

Weights: 50lbs

V-Bar Tricep Cable Pressdown

Reps: 20, 20, 20

Weights: 80lbs

Overhead Single Arm Tricep Extension

Reps: 20, 20, 20

Weights: 20lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)