Strength Training Workouts – Biceps

Strength training workouts don’t HAVE to consist of multiple exercises ALL the time, especially if you’re trying to target a specific muscle group. Remember that it is important to keep switching up your strength training workouts and routines, and that includes differences in the exercises that you do, the number of sets you do and the number of reps performed. You will see an example in the sexy arms workout below that was recently featured in an issue of Oxygen Magazine.

To follow the workout they suggest, all that you will be doing are bicep curls, that’s it. The kicker is that you’ll change your grip for each set of reps. All that you will need to perform the bicep curl for this particular workout, is a barbell. *If you don’t have a barbell, you really need to get one. They are needed for a number of different exercises that offer great benefits.

Here’s the workout:

Warm up – 10 reps – Wide grip

Warm up – 10 reps – Shoulder-width grip

Set 1 – 8 to 10 reps – Natural grip (most comfortable)

Set 2 – 8 to 10 reps – 4 inches beyond shoulder-width grip

Set 3 – 6 to 10 reps – 2 inches beyond shoulder-width grip

Set 4 – 6 to 10 reps – Shoulder-width grip

Set 5 – 6 to 10 reps – Narrow grip (hands about 4 inches apart)

*It’s suggested that you rest for about 20 seconds between each set if you are a beginner. If you’re more advanced, or when you do become more advanced, you’ll want to perform the sets in succession – with no rest in between sets, other than the time it takes to switch up your grips).

*For best results, perform this workout once a week for four weeks.