Скачать или смотреть 6-Step Bicep Mastery: Achieve Bulging Arms with Targeted Workouts!

6-Step Bicep Mastery: Achieve Bulging Arms with Targeted Workouts!

1. Barbell Bicep Curl: Stand with feet shoulder-width apart, curl the barbell towards your chest for 3 sets of 8-12 reps.
2. Dumbbell Hammer Curl: Hold dumbbells with palms facing in, lift toward shoulders for 3 sets of 10-15 reps.
3. Alternating Dumbbell Curl: Stand with dumbbells, curl one at a time for 3 sets of 10-12 reps per arm.
4. Preacher Curl: Use an EZ bar or dumbbell on a preacher bench for 3 sets of 8-12 reps.
5. Concentration Curl: Sit, place one arm against your inner thigh, curl dumbbell for 3 sets of 10-12 reps per arm.
6. 21s: Use an EZ bar or dumbbells, perform 7 lower half reps, 7 upper half reps, and 7 full-range reps for 3 sets.


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