PLAN #6

Advanced Biceps | 4 Exercises | 25–30 min
Focus on size, peak & thickness.

🏋️ Exercise 1 – Incline Dumbbell Curl

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

🏋️ Exercise 2 – Barbell Drag Curl

👉 3 sets × 8–10 reps
📍 Drag bar along body, elbows back, squeeze at top

🏋️ Exercise 3 – Hammer Curl with Rope (Cable)

👉 3 sets × 10–12 reps
📍 Neutral grip, slow contraction, full stretch

🏋️ Exercise 4 – Seated Concentration Curl

👉 2 sets × max reps
📍 Elbow on inner thigh, slow reps, peak squeeze

🧠 WHY THIS WORKS

Different angles + controlled reps → full bicep activation & growth.

🚀 TRAINING TIP

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