Isolation vs. compound biceps exercises: which is better?


A 30-day biceps workout challenge can be a great way to kickstart your muscle growth and improve the definition and size of your biceps. Here is a sample 30-day biceps workout challenge that you can try:

Week 1:

Day 1: Barbell curls - 3 sets of 10 reps Day 2: Hammer curls - 3 sets of 10 reps Day 3: Concentration curls - 3 sets of 10 reps Day 4: Rest day Day 5: Preacher curls - 3 sets of 10 reps Day 6: Chin-ups - 3 sets of 10 reps Day 7: Rest day

Week 2:

Day 8: Incline dumbbell curls - 3 sets of 10 reps Day 9: Standing cable curls - 3 sets of 10 reps Day 10: Alternating dumbbell curls - 3 sets of 10 reps Day 11: Rest day Day 12: Spider curls - 3 sets of 10 reps Day 13: Reverse grip barbell curls - 3 sets of 10 reps Day 14: Rest day

Week 3:

Day 15: Preacher hammer curls - 3 sets of 10 reps Day 16: Zottman curls - 3 sets of 10 reps Day 17: 21s - 3 sets of 7 reps Day 18: Rest day Day 19: Overhead cable curls - 3 sets of 10 reps Day 20: Close-grip chin-ups - 3 sets of 10 reps Day 21: Rest day

Week 4:

Day 22: Seated concentration curls - 3 sets of 10 reps Day 23: Barbell drag curls - 3 sets of 10 reps Day 24: Alternating hammer curls - 3 sets of 10 reps Day 25: Rest day Day 26: Reverse grip cable curls - 3 sets of 10 reps Day 27: Wide-grip chin-ups - 3 sets of 10 reps Day 28: Rest day

Week 5:

Day 29: Biceps blaster curls - 3 sets of 10 reps Day 30: Rest day

Remember to gradually increase the weights used as you progress through the challenge and to allow for proper rest and recovery between workouts. Also, make sure to maintain a healthy diet and stay hydrated to support muscle growth and recovery

Location: Delhi, India

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