plan no.2

 PLAN #2

Enhanced Bicep Growth | 5 Exercises | 25–30 min

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🏋️ Exercise 1 – Incline Dumbbell Curl

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

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🏋️ Exercise 2 – Zottman Curl

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

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🏋️ Exercise 3 – Cable Rope Hammer Curl

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

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🏋️ Exercise 4 – Preacher Curl (Dumbbell / Machine)

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

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🏋️ Exercise 5 – Reverse Grip Barbell Curl

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

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🧠 WHY THIS WORKS

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

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🚀 TRAINING TIP

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