PLAN #1

Basic & Effective | 5 Exercises | 25–30 min

🏋️ Exercise 1 – Barbell Curl

👉 4 sets × 8–10 reps
📍 Stand straight, elbows fixed, slow lift & lower

🏋️ Exercise 2 – Dumbbell Alternate Curl

👉 3 sets × 10–12 reps
📍 Twist wrist at top, full contraction

🏋️ Exercise 3 – Hammer Curl

👉 3 sets × 10–12 reps
📍 Neutral grip, elbows close to torso

🏋️ Exercise 4 – Concentration Curl

👉 3 sets × 12–15 reps
📍 Sit, elbow on inner thigh, slow squeeze

🏋️ Exercise 5 – Cable Curl

👉 3 sets × 12–15 reps
📍 Constant tension, full stretch & squeeze

🧠 WHY THIS WORKS

Basic curls cover all bicep heads → peak, thickness & growth.

🚀 TRAINING TIP

Rest 60–90 sec. Focus on contraction, not momentum