- Exercise & Fitness
Getting ripped biceps by performing these amounts of sets and reps
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
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.