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. |
