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Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.



Bicep Workouts!

Without a doubt, bicep building is the favorite subject of virtually all bodybuilders. Everyone still likes to train biceps as hard as humanly possible, enlarging them to the point where they appear like softballs surgically inserted under the skin. The biceps are the primary muscle group responsible for bending the arm. With an origin near the shoulder joint and insertions on the forearm bones, the biceps can contract to fully bend the arm from a straight position. Here are some workouts to help build those muscles and be the talk of the town. You can incorporate these bicep workouts into your existing workout or supplement it into a new workout.

Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!

Exercise/Beginner Routine #1# of Sets# of Reps
Standing Barbell Curls3-4 sets8-12 reps


Exercise/Intermediate Routine #1# of Sets# of Reps
Seated Dumbbell Curls3 sets8-12 reps
Seated Dumbbell Concentration Curls2 sets8-12 reps


Exercise/Advanced Routine #1# of Sets# of Reps
Barbell Preacher Curls3 sets8-12 reps
Nautilus Curls3 sets8-12 reps
Standing Dumbbell Concentration Curls2 sets8-12 reps

And even more workouts ---------

Exercise/ Routine #1# of Sets# of Reps
Standing Barbell Curls4-5 sets8-10 reps
Standing Dumbbell Curls4-5 sets8-10 reps
Concentration Curls4-5 sets8-10 reps


Exercise/ Routine #2# of Sets# of Reps
Preacher Curls4 sets10-12 reps
Standing Dumbbell Curls4 sets10-12 reps
Cable Preacher Curls4 sets10-12 reps
Concentration Curls4 sets8-10 reps


Exercise/ Routine #3# of Sets# of Reps
Standing Dumbbell Curls4-5 sets6-12 reps
Incline Curls4-5 sets6-12 reps
Preacher Curls4-5 sets6-12 reps


Exercise/ Routine #4# of Sets# of Reps
Wide Grip Standing Barbell Curls3 sets6-10 reps
Incline Dumbbell Curls2 sets8-12 reps
Barbell Concentration Curls2 sets8-12 reps


Exercise/ Routine #5# of Sets# of Reps
Standing Alternate Dumbbell Curls3 sets8-12 reps
Cable Preacher Curls3 sets8-12 reps
Loop Handle Cable Curls3 sets8-12 reps


Exercise/ Routine #6# of Sets# of Reps
Dumbbell Preacher Curls 4 sets8-12 reps
Lying Dumbbell Curls3 sets8-12 reps
Prone Incline Dumbbell Curls3 sets8-12 reps


Exercise/ Routine #7# of Sets# of Reps
Standing Barbell Curls6 sets8-10 reps
Seated Alternate Dumbbell Curls6 sets8-10 reps
Barbell Preacher Curls6 sets8-10 reps


Exercise/ Routine #8# of Sets# of Reps
Standing Barbell Curls3 sets8-10 reps
Barbell Preacher Curls3 sets8-10 reps
Incline Dumbbell Curls3 sets8-10 reps
Seated Dumbbell Curls3 sets8-10 reps


Exercise/ Routine #9# of Sets# of Reps
Alternate Dumbbell Curls4 sets8-10 reps
Pulley Preacher Curls4 sets8-10 reps
Low-Incline Dumbbell Curls4 sets8-10 reps


Exercise/ Routine #10# of Sets# of Reps
Standing Barbell Curls3 sets10 reps
Seated Dumbbell Curls3 sets10 reps
One Arm Cable Curls3 sets10 reps


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