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Bicep training

 

trening

Bicep exercises suggestions.



 

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STANDING BICEP CURLS.

 

ARM ON PREACHER BENCH.

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

set 8: hold for 10 – 15 secs

Increase weights in every set in a way that makes the last rep difficult for you.

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BICEP CURLS WITH PULLEY.

 

ELBOW ON TABLE PAD.

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

Angle between pulley cable and forearm should be chosen according to technique. Setting pulley block lower makes for bigger bicep effort.

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SIDEWAYS PULLS WITH REGULATED PULLEY

 

 

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

Reember to exercise with proper form and to keep pulley cable taut, avoid sudden moves that might result in injuries.

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STANDING WRIST CURLS IN INCLINED POSITION. FOREARM ON INSIDE OF THIGH

 

FOREARM ON INSIDE OF THIGH


1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

set 8: hold for 10 – 15 secs.

Note that this is not a basic exercise. Our goal is strong biceps.

 

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ISOLATED WRIST CURLS WITH PULLEY.

 

PULLEY SET IN TOP POSITION

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

Pay attention to proper form.

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SPARRING WITH PARTNER.

 

25 – 30 mins, focus on “hook”.

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BAR PULLUPS, UNDERGRIP FROM RIGHT ANGLE.

 

1 and 2 set warmup with no weights – 15 – 18 reps.

set 3: 10 – 11 reps with small weights

set 4: 8 – 9 reps – increase weights by 2 – 3 kg

set 5: 6 – 7 reps – increase weights by 2 – 3 kg

set 6: pull up and hold for 10 – 15 secs

set 7: pull up and hold for 8 – 10 secs

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STANDING BICEP CURLS WITH HAMMER GRIP. ARM ON PREACHER BENCH.

 

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

set 8: hold for 10 – 15 secs

set 9: hold for 5 – 8 secs.

 

Supplement exercises for bicep training

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ABS EXERCISE ON DECLINED BENCH, LAYING HEAD DOWN

 


4-5 sets of 15 – 20 reps.

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FINGER EXERCISES.

PERFORMED WITH SPECIALISED MAZURENKO ARMWRESTLING EQUIPMENT.

 

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

Exercise performed with undergrip.

 

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ABS EXERCISE ON DECLINED BENCH, LAYING HEAD DOWN.

 

4-5 sets of 15 – 20 reps.

Perform from working angle.

 

 


 

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