ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Getting ripped biceps by performing these amounts of sets and reps

Updated on October 14, 2010

List of Bicep exercises

Below is a list of Bicep exercises you can perform to get your Biceps ripped.

Standing barbell curl

Standing dumbbell curls

Standing alternating dumbbell curls

Concentration curls

Incline dumbbell curls

Standing cable curls

Seated machine curls

Seated barbell curls

Seated alternating dumbbell curls

Seated dumbbell curls

 

How many sets and reps to perform for Biceps

 There are many articles in magazines, in books and the Internet about how many sets and reps should be performed for a muscle and almost every single person who exercises and every single personal trainer will all have different opinions. This does not make the information right or wrong, it simply means that you will have to find out what works for you because everyone and every source is most likely to be different.

Some people and sources will say to do high-reps ( 15-20 ) to get ripped and to burn fat while others will say to do low-reps ( 6-8 ) to get your muscles bigger and others will say to do moderate reps ( 10-12 ) to build and maintain muscles. This is again mostly opinions of people and sources so again you will have to find out what works the best for you.

As for sets some people and sources will say that a total of 6 sets is enough for Biceps while others will say to do as many as 12-15 total sets for Biceps and some will say 9 total sets is fine but again the fact is you will have to figure out what works the best for you.

Whatever workout routine you choose to do you should know when too much is too much and when not enough is not enough. That means that you should be aware to not over-train and you should look into the signs and symptoms of over-trainingand if you feel that you have not been doing enough or that you have been being real lazy in your workouts than maybe you are not doing enough and you should reevaluate your workout routine. Also it is probably best to lift both heavy and light weights and to perform both high and low reps because the only way muscles will grow is to keep hitting the weights and keep your muscles guessing. Too get ripped and tone you will have to burn fat so your muscles will show, end of story. So remember this, weights to build up muscle, treadmill ( cardio ) to get ripped.

Biceps workout routines

Below is a list of some Biceps workouts you can perform. Of course there are many other routines you can perform but here are some routines you might or might not have tried.

Routine one- Exercise one- Standing barbell curls, 3 sets, 10-12 reps, increase weight after each set. Exercise two- Standing alternating dumbbell curls, 3 sets, 10-12 reps, increase weight after each set. Exercise three- Concentration curls, 3 sets, 10-12 reps, increase weight after each set.

Routine two- Exercise one- Standing barbell curls compound-set with Standing alternating dumbbell curls, 3 sets each, 10-12 reps for the first lift followed by 8-12 reps for the second lift. Exercise two- Seated machine curls compound-set with seated alternating curls, 3 sets each, 10-12 reps for the first lift followed by 6-10 reps for the second lift. Exercise three- Incline dumbbell curls compound-set with concentration curls, 3 sets each, 10-12 reps for the first lift followed by 6-8 reps for the second lift.

Routine three- Exercise one- Giant set- Standing barbell curls, 10-12 reps, immediately followed by standing alternating dumbbell curls, 10-12 reps, immediately followed by Cable curls, 8-10 reps, immediately followed by incline curls, 6-8 reps, immediately followed by machine curls, 6-8 reps, immediately followed by concentration curls, 4-8 reps. Rest for a minute or two and do the same exercises again until you have completed 3-4 giant sets.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Terrrry 

      7 years ago

      Very good!:)

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)