5 Best Steps For Biceps Workout
For Biceps Workout simple 5 steps is enough for the beginners. Many Beginners should do basic workout, but they advance workout. Advance workout is good but basic workout is compulsory for bring perfect shape and go for next level. Advance workout may not allow to grow muscle for beginners. And, this post is for Beginners to develop their biceps from given 5 steps for biceps workout.
Biceps Curl
For dong this Curl you should select 4 feet biceps rod and do your curl. While, your hand moves up it should be quick, and when it goes down it should be faster. You should completely lower your hand to down so their is good result in muscle development. You so 4 sets each with 10 to 15 sets repetition.
And if you add weight for each sets, then you should decrease repetition like 10 to 8 and 8 to 6. Or if you to do for same weight then fix repetition to 15 for 4 sets. For every sets you can take rest up to 30 sec to 40 sec and don’t go beyond it.
Preacher Curl
On Preacher curl you back should be in a straight position and you hand should release properly on this workout. Once it came close you should tight your biceps. if you don’t have Preacher machine on your Gym, then you can use Zigzag rod or W-shape rod. Or if you machine you can do with weight and do your regular workouts.
Do 4 sets and 10 to 15 reps for each sets and if you increase your weight. Then, decrease your reps count and if you choose to not increase weight. Then, continue 4 sets with fixed 15 reps. If you can’t continue 15 reps then you can also decrease 5 and do 10 reps. Take 30 to 45 seconds rest for each sets.
Also Read : https://newsstories.in/anatomy-and-complete-shoulder-workout-in-gym/
Cable Cross Machine
Using a rod in machine you should Pull up and Down. While you pulling up it should reach towards your chest. On going up do on fast on down on slow. With same 3 to 4 sets and relaxing time is 30 to 45 seconds between each sets. 10 to 15 reps and you decrease the reps while increasing your weight. Same reps on same weight of 15.
Dumbbells Method
Take two Dumbbells and do workout, while one hands goes up another goes down. You should tight your biceps when dumbbells goes on up. 4 sets with 30 reps, that is for right hand 15 reps and for left hand 15 reps. You can also increase weight so you should decrease reps. This helps to increase strength and shape to Biceps.
Hammer Curl
Take two Dumbbells on a Hammer position that is opposite to Dumbbells method. In this method, Dumbbells should not go above Chest. It should only meets the chest so your biceps get activate on it’s Centre Muscle. You can do on alternative method that is one hand on up another on down position.
Like above method 4 sets and 30 reps 15 on right hand and 15 on left hand. Same as if you increase weight decrease your reps and if you maintain same weight fix 30 sets. For each sets take 30 to 45 seconds rest. This is for beginners if you continue for five months you can well notice on your biceps. And , also intake a portioned item to boost your energy and Body. This are the 5 steps for biceps workout for beginners.
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