INTERMEDIATE BICEPS WORKOUT GUIDE

Hanging with barbell curls and dumbbell curls doesn't produce the biceps we except, we need to change the workout pattern. So after mastering beginners workouts its time to move on with intermediate biceps workouts. As mentioned earlier biceps are the trademarks of body builders make a change in your workout pattern every week. Try to workout each muscle of the bicep separately. Concentrate on each muscle group by doing alternative workouts each day.

WORKOUTS:

1. Barbell biceps curl:

1.1. Barbell biceps curl

   The barbell biceps curl is the basic workout for the bicep muscles. You should continue this workout even you become an advanced beginner. Image 1.1 shows how to perform the barbell biceps curl. Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards). Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position. The small picture in the image shows the bad form, where he is bending backwards when he lifts the weight. Try to do with small weights at the beginning to prevent bending. You bent only when you can't lift.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure.

(or)

2.  Ez-bar biceps curl:

2.1. Ez-bar curl

   The Ez-bar curl is an intense workout that gives a very good workout for the biceps. Image 2.1 shows how to do ez bar curl workout. Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a ez-bar on the far side with your hands also shoulder width apart. Your grip should be underhand. Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position. Do this workout in alternate weeks skipping basic barbell bicep curl.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure. 

3.  Dumbbell biceps curl:

3.1. Biceps dumbbell curl

 The image 3.1 shows the biceps dumbbell curl workout structure. Stand with feet about hip-width apart, abs engaged as you hold dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the dumbbells up toward the shoulders. Keep the elbows stationary and only bring the dumbbells as high as you can without moving the elbows. Slowly lower the dumbbells, keeping a slight bend elbows at the bottom(don't lock the joints and try to keep tension on the muscle). Do it slowly and do not hurry.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure. 

(or)  

4. Hammer curls:

4.1. Hammer curls

   Do this workout in combination with the ez-bar curl workout. Image 4.1 describes how to perform biceps hammer curl. Hold a dumbbell in each hand with your palms and weights facing outward. Your arms should form 90° angle. Keeping your elbow close to your body and in a steady position, curl the weight up toward your shoulder. Lower weights slowly back to the starting position. This is an effective bicep workout done for a specified muscle group. Do this workout in alternate weeks skipping normal dumbbell biceps curl.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure. 

5. Close grip Ez-bar curl:

5.1. Close grip ez-bar curl

    This workout is similar to the normal ez-bar curl. The difference is that you have to grip the ez-bar closely. You can see the difference between the gripping by comparing 2.1 and 5.1. This workout gives intensive hard work to your bicep muscles. Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a ez-bar on the near side with your hands also shoulder width apart. Your grip should be underhand. Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause for a second and slowly lower the bar back to the starting position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure. 

6. Cable curl machine:

6.1. Biceps cable curl

   This workout is done in a hydraulic machine we use cables instead of barbell. This workout consists of two type, the standing cable curl and the seated cable curl. The image 3.1 shows the standing biceps curl workout. Attach a straight bar to the low pulley of a cable station. Then grab the bar with a shoulder-width apart, underhand grip and hold it at arm's length just in front of your thighs. Your knees should be bent slightly. Curl the bar toward your chest as far as you can without allowing your upper arms to move.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure.

7. Preacher curl with Ez-bar:

7.1. Preacher curl with Ez-bar

   You can test the patience of the biceps muscles by doing this workout. This is a very good intense workout for the bicep muscles giving it a real shape. Image 7.1 shows how to do the preacher curl with ez-bar. Grasp the ez-bar at about shoulder width apart. Slowly curl the bar up until your fore arms are pointing towards the ceiling(slightly more than vertical). Pause for a second and lower the bar to the starting position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure. 

8. Incline dumbbell curl:

8.1. Incline dumbbell curl

   Incline dumbbell curl is a very good intermediate biceps workout. Image 8.1 shows how to do this workout. Rest your body on the inclined bench. Hold a dumbbell in each hand at shoulder-width apart hanging free on the sides. Bend your elbows and curl the dumbbells to the shoulder level and slowly release the dumbbells tot the starting position. Repeat this step. Do not swing your hands freely while you do this workout. If you swing freely you don't gain any thing. Do it perfectly.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure. 

9. Over head cable curl:

9.1. Over head cable curl

     Image 9.1 shows how to deal with over head cable curl. Stand in between the crossover station and attach the handles to the over head cables on either side of the crossover station. Hold the handles on both sides, with your elbows on the shoulder level. Curl the cable towards your ears and hold for a second. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure. 

  You are now well set with intermediate workouts. After mastering these go to advanced workouts.

  From here on you can go till failure, it will surely give you an extra inch of muscle.

Warning: Doing workouts wrong may cause some serious injury where you cannot continue further,so learn it do it perfectly. Don't go in blind manner. 

Tags: Indian muscle building intermediate biceps workouts, Intermediate biceps workouts in Indian condition, Triceps workouts for advanced beginners.