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Home Workouts Mens Exercises IG Muscle > Exercises > Bicep Builder

Bicep Builder

I&G Muscle Bicep Builder (Beginners) - workout for first 8 weeks

Barbell bicep curl - 5 x 10 reps
Seated dumbbell curl on incline bench - 3 x 8 reps
Barbell preacher curl - 3 x 10 reps
Reverse barbell curl - 3 x 12 reps

I&G Muscle Growth King (Intermediate) - workout for second 8 weeks

Barbell bicep curl / Dumbbell preacher curl superset
5 sets. 10 reps on barbell and 6 reps preacher
Seated dumbbell curl on incline bench - 4 x 8-10 reps
Dumbbell concentration curl - 3 x 8 reps
Reverse barbell curl - 3 x 12 reps

I&G Muscle Plateau Killer (Advanced) - workout for third 8 weeks

Barbell bicep curl / Seated dumbbell curl on incline bench superset
6 sets. 10 reps on barbell and 6-failure reps bench curl
EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)
Single arm cable bicep curl - 3 x 8-10 reps
Dumbbell concentration curl - 3 x 8 reps
Standing dumbbell hammer curl - 3 x 10
Reverse barbell curl - 3 x 12 reps

By I & G Muscle

 

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