PLAN #2

Enhanced Bicep Growth | 5 Exercises | 25–30 min

🏋️ Exercise 1 – Incline Dumbbell Curl

👉 4 sets × 8–10 reps
📍 Sit on 45° incline bench, arms straight, slow lift & lower

🏋️ Exercise 2 – Zottman Curl

👉 3 sets × 10–12 reps
📍 Curl up palms up, rotate palms down while lowering

🏋️ Exercise 3 – Cable Rope Hammer Curl

👉 3 sets × 12–15 reps
📍 Neutral grip, full squeeze at top

🏋️ Exercise 4 – Preacher Curl (Dumbbell / Machine)

👉 3 sets × 10–12 reps
📍 Slow & controlled, focus on lower bicep head

🏋️ Exercise 5 – Reverse Grip Barbell Curl

👉 3 sets × 12–15 reps
📍 Palms down, slow lift & lower for brachialis

🧠 WHY THIS WORKS

Different angles → all bicep heads + brachialis → peak & thickness.

🚀 TRAINING TIP

Rest 60–90 sec. Control every rep, feel the squeeze.