bicep workout plans
plan no.1
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
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