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workout for biceps

B

Bundy

Guest
What are some decent and effective workouts formaking biceps grow?

could someone please post some types of exercise, with the number of sets and reps to grow big biceps,
thanks a lot bye
 
Bicep curls.
go for Barbell curls and concerntration curls, those two are effective.
3x8 concerntration curls, by the last one you should be failing (should be failing on the last one)
3x10 barbell curls.
 
Start off with dumbbells they're better as they the stabilizer muscles. Then when you get a bit stronger move onto using the barbell
 
barbell curl 4 sets 8 reps

hammer curls 4 sets 8 reps

concentration curls 4 sets 8 reps

chin ups 5 sets of as many as possible or use weight resistence to ensure 8 to 12 reps achieved each set good luck
 
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