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Prem Singh Phartyal


Biceps Workout

Concentration Curl                        4x16  

Barbell Curl                                      4x10

Dumbell Curl                                    4x10

PreCheir Curl                                   4x16

Incline bench dumbbell curl              4x10 

Hammer Curl                                    4x10

Fore Arm Workout 

Reverse Curl             4 Set (failure rap)

Wrist Curl                  4 Set (failure rap)

Wrist Rope               4 Set (failure rap)

Barbell Curl The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.

     When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game.

It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.

When you are aiming for maximum size, another important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible.

Usually for most people this will be exercises such as rows and lat-pulldowns, both of which target the biceps muscles as well. If you are including these regularly with your workout program and then adding in other exercises that are specifically targeted towards the biceps muscles you will be right on track for developing the best arms you can.

 The exercises to consider to blast your biceps into growth are concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle.
   There will be no helper muscles called into play when doing concentration curls (when done properly), so this is a good one to add in at the very end of your workout when you're really looking to finish off the biceps and fully exhaust them.


  1. Love this article, i always wanted larger biceps but for some strange reason no matter how hard i train and train and train every week they just don't seem to get any larger. I have tried many exercises and will keep trying new once ever time but its seems imposible for me to gain muscle mass in my biceps. The rest of my body is just fine its just the biceps for me. Like i said Totaly love this. Thanks ;)

  2. This article is very useful for those who wants to make biceps and highly interested in bodybuilding. I think even vegan can make good physique body. It only needs good quality of training and intake of all the diet ingredients in right amount. We can eat soya chunks, it has high amount of protein.