PLAN #3

Enhanced Bicep Growth | 5 Exercises | 25–30 min

🏋️ Exercise 1 – Spider Curl (Dumbbell / Barbell)

👉 4 sets × 8–10 reps
📍 Lie on incline bench facing down, curl up, slow & controlled

🏋️ Exercise 2 – Incline Hammer Curl

👉 3 sets × 10–12 reps
📍 Sit on incline bench, neutral grip, slow squeeze at top

🏋️ Exercise 3 – Alternating Cable Curl

👉 3 sets × 12–15 reps
📍 Pull one arm at a time, focus on peak contraction

🏋️ Exercise 4 – Dumbbell Cross-Body Curl

👉 3 sets × 10–12 reps
📍 Curl diagonally across body, slow & controlled

🏋️ Exercise 5 – Seated Concentration Curl

👉 2 sets × max reps
📍 Elbow on inner thigh, squeeze at top, slow negative

🧠 WHY THIS WORKS

Angles + isolation + full stretch → all bicep heads + brachialis activated → peak + thickness.

🚀 TRAINING TIP

Rest 60–90 sec. Focus on form & squeeze, not heavy weight