Powerful Biceps: Best Exercises for Explosive Arm Development


Here's a sample monthly workout chart for biceps mass gain. Remember to consult with a fitness professional before starting any new workout program to ensure it suits your specific needs and abilities.

Month 1: Week 1:

  1. Barbell curls - 3 sets of 8-10 reps
  2. Hammer curls - 3 sets of 8-10 reps
  3. Preacher curls - 3 sets of 8-10 reps

Week 2:

  1. Dumbbell curls - 4 sets of 8-10 reps
  2. Concentration curls - 3 sets of 10-12 reps
  3. Cable curls - 3 sets of 10-12 reps

Week 3:

  1. Barbell curls - 4 sets of 8-10 reps
  2. Incline dumbbell curls - 3 sets of 8-10 reps
  3. EZ-bar curls - 3 sets of 10-12 reps

Week 4:

  1. Dumbbell hammer curls - 4 sets of 8-10 reps
  2. Spider curls - 3 sets of 10-12 reps
  3. Cable hammer curls - 3 sets of 10-12 reps

Month 2: Week 1:

  1. Barbell curls - 4 sets of 8-10 reps
  2. Preacher curls - 3 sets of 8-10 reps
  3. Reverse curls - 3 sets of 10-12 reps

Week 2:

  1. Dumbbell curls - 4 sets of 8-10 reps
  2. Hammer curls - 3 sets of 10-12 reps
  3. Concentration curls - 3 sets of 10-12 reps

Week 3:

  1. Barbell curls - 4 sets of 8-10 reps
  2. Incline dumbbell curls - 3 sets of 8-10 reps
  3. Cable curls - 3 sets of 10-12 reps

Week 4:

  1. Dumbbell hammer curls - 4 sets of 8-10 reps
  2. Spider curls - 3 sets of 10-12 reps
  3. Cable hammer curls - 3 sets of 10-12 reps

Month 3: Week 1:

  1. Barbell curls - 4 sets of 8-10 reps
  2. Preacher curls - 3 sets of 8-10 reps
  3. Reverse curls - 3 sets of 10-12 reps

Week 2:

  1. Dumbbell curls - 4 sets of 8-10 reps
  2. Hammer curls - 3 sets of 10-12 reps
  3. Concentration curls - 3 sets of 10-12 reps

Week 3:

  1. Barbell curls - 4 sets of 8-10 reps
  2. Incline dumbbell curls - 3 sets of 8-10 reps
  3. Cable curls - 3 sets of 10-12 reps

Week 4:

  1. Dumbbell hammer curls - 4 sets of 8-10 reps
  2. Spider curls - 3 sets of 10-12 reps
  3. Cable hammer curls - 3 sets of 10-12 reps

In addition to the biceps workout, it's important to include exercises for other muscle groups and follow a well-rounded training program. Also, make sure to adjust the weights and repetitions based on your individual strength and capabilities.

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