Blogging For Fitness

Today I want to introduce you to your biceps muscles.
Contrary to popular misconception, the biceps is made up of 2 separate muscles:

· Long Head which is the outer part of the muscle

· Short Head which is the inner part of the muscle.

So how do you develop these biceps?
There are more than 10 ways of working out the biceps muscles. I will present you with the ones that have given me great success throughout the years.
I advise you however not to over train because your arms do get a pretty good workout when you train your Chest and Back muscles.

The Program I present below will work for the average person that I assume is a beginner or intermediate fitness enthusiast.

You will do program number 1 one day and rest 2 days before doing program number 2.

Note to the Ladies : I Know a lot of women out there are afraid to train with weights in fear of getting “bulky”. Well ladies nothing can be further from the truth. The fear is really unfounded. The worst that will happen to you is a more toned and sexier looking arms, I promise.

Without further ado here is the program

Program 1

· Alternate Dumbbell Curls – 4 sets of 15 repetitions. Rest no more than 45 seconds between the sets. Use a weight that will allow you to do 15 reps maximum. This means that you should be struggling to hit the 15^th repetition.

· Standing Barbell Curl – 4 sets of 12 repetitions. Follow the same rule of rest and weight as above.

· Cable Curls 4 sets of 10 repetitions

· Push-ups 4 sets of 10 repetitions as fast as you can.

Rest your arms 2 to 3 days.

Program 2

· Biceps Machine Curl – 3 sets of 8 repetitions. Rest 60 seconds between the sets. The weight should allow for only 8 reps but you should struggle before getting to 8 .

· Seated Dumbbell Curl - 3 sets of 8. make sure the bench is slightly inclined and rest your back and head on the bench while letting your arms hang to the side. Slowly curl the weight .

· Barbell EZ-bar curl. 3 sets of 30. As you can see the repetition count is high. That is because you are allowed to use a weight light enough to make it happen. Rest 45 seconds between the sets.

If you follow this program you will quickly see those arms toning up and getting more defined.