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    Exercise Sets Reps: Work Out Plans Biceps/ Week 1

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    M L
    The document provides 4 weeks of workout plans focused on biceps training. Week 1 emphasizes seated barbell curls and incline dumbbell curls. Week 2 focuses on close-grip barbell curls and seated alternating dumbbell curls. Week 3 targets kneeling incline cable curls and wide-grip barbell curls. Week 4 works on separation with exercises like lying cable curls and zottman curls. The document also includes chest and shoulder workout routines featuring exercises like bench press, dips, front raises, and lateral raises.

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    Exercise Sets Reps: Work Out Plans Biceps/ Week 1

    Uploaded by

    M L
    182 views6 pages
    The document provides 4 weeks of workout plans focused on biceps training. Week 1 emphasizes seated barbell curls and incline dumbbell curls. Week 2 focuses on close-grip barbell curls and seated alternating dumbbell curls. Week 3 targets kneeling incline cable curls and wide-grip barbell curls. Week 4 works on separation with exercises like lying cable curls and zottman curls. The document also includes chest and shoulder workout routines featuring exercises like bench press, dips, front raises, and lateral raises.

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    Original Title

    Work Out Plans

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    The document provides 4 weeks of workout plans focused on biceps training. Week 1 emphasizes seated barbell curls and incline dumbbell curls. Week 2 focuses on close-grip barbell curls and seated alternating dumbbell curls. Week 3 targets kneeling incline cable curls and wide-grip barbell curls. Week 4 works on separation with exercises like lying cable curls and zottman curls. The document also includes chest and shoulder workout routines featuring exercises like bench press, dips, front raises, and lateral raises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    182 views6 pages

    Exercise Sets Reps: Work Out Plans Biceps/ Week 1

    Uploaded by

    M L
    The document provides 4 weeks of workout plans focused on biceps training. Week 1 emphasizes seated barbell curls and incline dumbbell curls. Week 2 focuses on close-grip barbell curls and seated alternating dumbbell curls. Week 3 targets kneeling incline cable curls and wide-grip barbell curls. Week 4 works on separation with exercises like lying cable curls and zottman curls. The document also includes chest and shoulder workout routines featuring exercises like bench press, dips, front raises, and lateral raises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 6

    WORK OUT PLANS

    BICEPS/ WEEK 1
    Exercise Sets Reps
    Seated Barbell Curl (on decline bench) 4 8-12*
    Straight-Bar Preacher Curl 4 8-12
    Incline Dumbbell Curl 3 10-15*
    Hammer Curl 3 10-15

    WEEK 2 (LONG, OUTER HEAD FOCUS)


    Exercise Sets Reps

    Close-Grip Barbell Curl 5 6-15*


    Incline Cable Curl 4 8-10
    Seated Alternating Dumbbell Curl 4 12-15
    Reverse Curl 4 10-15

    WEEK 3 (SHORT, INNER HEAD FOCUS)


    Exercise Sets Reps

    Kneeling Incline Cable Curl 5 15


    Standing One-Arm Dumbbell Preacher Curl 4 12*
    Wide-Grip Barbell Curl 3 12
    Cable Hammer Cur 2 15*
    WEEK 4 (SEPARATION FOCUS)
    Exercise Sets Reps

    Lying Cable Curl 5 15-20


    Preacher Curl 4 15
    Zottman Curl 4 15-20
    4-Part Wall Curl 1 100 **
    WORKOUT 2: Use this workout if training biceps with one

    or more other body parts.


    HAMMER CURL
    2 SET
    12 REP
    90 sec REST
    CABLE BICEPS CURL
    Adjustable Cable Machine, Straight Bar Attachment
    1
    12
    90 sec
    DUMBBELL PREACHER CURL
    Dumbbells, Preacher Bench
    1
    12
    90 sec
    BARBELL BICEPS CURL
    Barbell
    2
    8
    2 min
    SEATED DUMBBELL BICEPS CURL
    Bench, Dumbbells
    2
    10
    90 sec

    EQUIPMENT SETS

    SHOULDER
    SMITH MACHINE OVERHEAD PRESS
    Bench, Smith Machine
    3 SETS
    15, 10, 6 SETS
    --
    Includes 1-2 warm-up sets, but do as many as you need.
    DUMBBELL UPRIGHT ROW
    Dumbbells
    3
    10
    --
    DUMBBELL FRONT RAISE
    Dumbbells
    3
    8
    --
    ONE-ARM MACHINE FRONT RAISE
    3
    10/8
    --
    Train the second move for the targeted delt head with drop sets. After reaching muscle failure,
    quickly reduce the weight.
    SEATED LATERAL RAISE
    Bench, Dumbbells
    2
    10
    --
    SINGLE-ARM STANDING CABLE REVERSE FLYE
    Adjustable Cable Machine, D-Handle Attachment
    2
    10
    --

    WORKOUT 2 REPS
    SETS

    REST
    SEATED DUMBBELL SHOULDER PRESS
    Bench, Dumbbells
    3
    15, 10, 6
    --
    Includes 1-2 warm-up sets, but do as many as you need.
    SMITH MACHINE OVERHEAD PRESS
    Bench, Smith Machine
    3
    10
    --
    DUMBBELL LATERAL RAISE
    Dumbbells
    3
    8
    --
    MACHINE LATERAL RAISE
    3
    10/8
    --
    Train the second move for the targeted delt head with drop sets. After reaching muscle failure,
    quickly reduce the weight.
    BENT-OVER CABLE LATERAL RAISE
    2
    10
    --
    DUMBBELL FRONT RAISE
    Dumbbells
    2
    10
    --

    WORKOUT 3 REPS
    SETS

    REST
    DUMBBELL FRONT RAISE
    Dumbbells
    3
    15, 10, 6
    --
    Includes 1-2 warm-up sets, but do as many as you need.
    ARNOLD PRESS
    Dumbbells
    3
    10
    --
    BENT-OVER LATERAL RAISE
    Dumbbells
    3
    8
    --
    REVERSE PEC DECK FLYE
    3
    10/8
    --
    Train the second move for the targeted delt head with drop sets. After reaching muscle failure,
    quickly reduce the weight.
    FRONT CABLE RAISE
    2
    10
    --
    CABLE LATERAL RAISE
    Adjustable Cable Machine
    2
    10
    --

    CHEST

    CHEST ROUTINE
         Exercise                       Sets            Reps      
    Bench Press                       5*, **           5
    Barbell Incline Press         4**             10
    Dips                                                        100†
    Incline Dumbbell Flye       4                 15ƒ
    * Not including warm-up sets.
    ** Start with heaviest set first, then decrease weight by 10 pounds on
    each subsequent set.
    † Do 100 reps in as little time and as few sets as possible.
    ƒ Use a tempo of three seconds on the negative phase and one second
    on the positive.

    This is a finisher exercise: Added to the routine (at the end, preferably)
    1. Push-up (Hands shoulder-width apart, elbows pinned to sides),
    Reps: 10
    2. Chest Fly (Slightly upwards angle), Reps: 2
    3. Push-up, Reps: 8
    4. Chest Fly, Reps: 4
    5. Push-up, Reps: 6
    6. Chest Fly, Reps: 6
    7. Push-up, Reps: 4
    8. Chest Fly, Reps: 8
    9. Push-up, Reps: 2
    10. Chest Fly, Reps: 10
    Once you can complete the entire circuit without any rest, add two reps to
    each set (starting at 12 and ending at 4 for push-ups and vice versa for
    chest flyes).

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