Today we have a weights workout for the bicep muscle. This workout can be done as a stand alone workout or added to another workout. We will be doing 3 sets of 12 reps for 3 exercises which will really push the bicep muscle hard. This type of training can be done a couple of times per week if you goal is to really strengthen and tone your biceps.
We want you to pick a weight for each exercise that you can perform 12 reps with. This means that on the 12th rep you hit failure ie you can't do a 13th rep. When you find the perfect weight for each exercise make a note of the weight somewhere so that you can monitor your progress. When you are ableto do more than 12 reps of a particular exercise then it is time to increase the weight. Pick a new weight that allows you to perform 8 reps. Train twice per week with the new weight until you are able to achieve 12 reps. When this happens it will be time to pick an even heavier weight and start again at 8 reps.
If you are just looking for a nice and tiring workout but do not want to go crazy with the weights, then just do this workout with a weight that makes you feel suitably worked.
You can do this workout by keeping pace with Nick throughout the video, alternatively if you really want to dedicate a serious amount of time to the arms then you will want to rest for 30 to 60 seconds between each set, and do this workout twice per week. This rest period allows the muscles to recover enough so that they can do another set of a heavy weight. Weight lifting uses the creatine phosphate system much more than the cardiovascular system and takes roughly a minute to fully recharge,
Weight workouts are a complicated subject so if you have any questions please leave a comment and we will get back to you as soon as possible.
We hope you enjoy.
Full range bicep curl................3 sets of 12 reps
Half range bicep curls..............3 sets of 12 reps
Dumbell curls...........................3 sets of 12 reps
This type of workout will not get the heart rate up that high, but will blow your muscles out and your creatine phosphate system.