3 sets of incline hammer bicep
curls on an inclined bench alternated with 3 sets of overhead triceps extensions
Not exact matches
When you sit
on an
incline bench your arms shift behind your torso, which activates your long head, making it contract stronger, so doing
incline curls will put emphasis
on the long head.
They're usually performed
on a preacher
curl bench, but if you can't find one of those at your gym, use a standard
incline bench.
The classic barbell biceps
curls have an overall mass - building effect, the cross-body
curls target the underlying brachialis part and the tie - in with the forearm and the
incline bench curls increase the peak
on the outermost part of the biceps.
Focusing
on bench presses,
curls, and
incline presses leaves your posterior chain seriously weaker and under - developed than your «beach muscles».
I was your standard bodybuilder slash weight lifter — my workouts started with
bench press, progressed to the
incline bench press, then
on to some lat pulldowns, leg presses, calf raises, tricep pushdowns, and finally — of course — bicep
curls.
right now my every other day routine consists of individual bicep
curls 3 sets of 5, back rows (currently increased weight and at 3 sets of 10), Arnold press one side at a time (the one for the shoulders) and flat
bench press with each set increasing
incline to target different sections of the pectoral mucles which right now it's 1 set of 10, 1 set of 8, and 3rd set of 7 to 8
on bench
There's nothing inherently wrong with lying back
on an
incline bench, letting your arms hang down beside you then
curling the dumbells up to the top position.
And the standard way of setting up and performing the
Incline Curl is just fine... there's nothing inherently wrong with lying back on an incline bench, letting your arms hang down beside you then curling the dumbbells up to the top po
Incline Curl is just fine... there's nothing inherently wrong with lying back
on an
incline bench, letting your arms hang down beside you then curling the dumbbells up to the top po
incline bench, letting your arms hang down beside you then
curling the dumbbells up to the top position.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg
curl — either seated or supine 1 x 10 - 15 prone dumbbell row
on high
bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ bar
on decline
bench 1 x 8 - 12 standing biceps
curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20
incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press
on angled leg press machine 1 x 10 - 12 dumbbell
bench press 1 x 8 - 10
incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
Day 2 - Shoulders, Legs, and Abs Military Press Barbell Upright Rows Bent Over Lateral Raises
On Incline Bench Squats Lunges (press with toes) Leg Extensions Stiff Legged Deadlifts Leg
Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss Ball Crunch Knee Ins
FIRST
incline press using thick bar 1 x 8 - 10
incline dumbbell flye 1 x 15 - 20
incline press using thick bar 1 x 8 - 10 dumbbell
bench press 1 x 8 - 10 flat
bench dumbbell flye 1 x 15 - 20 dumbbell
bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8
incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20
incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8
incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row
on high
bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row
on high
bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell
curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10
incline (two - arm)
curl drop set 3 x 8
incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press
on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: