When the time comes for bulking up your arms you never neglect your forearms. Therefore you need a pair of bulked arms at the end of the day. Whenever you are seeing to bulking up your mass and increasing your strength then the biceps are the best part to start with. There are various heads which can lead you to handle the movements like flexing and curling which will make your arms popped.
Every single person wants to build up his arms and does not want to neglect it. Arnold did the massive workout for arms as the arms start begging to stop and your eyes thrilled to see your arms growing. As per the fact that arm training for Arnold Schwarzenegger wasn’t simply about hitting the gym and doing a few finishing sets. To build the massive upper heads or the peak that allowed him to win seven Olympia titles, Arnold employed every trick in the bodybuilding book.
Bicep workout schedule
1. Barbell curl
Hold the barbell with close or wide grip as according to you. Then push it up towards your chin with the power of your biceps. As this exercise will help you to pump up your arms, the wide grip will work on the head or the peak of your biceps and the close grip will bulk up your arms.
2. EZ- bar preacher curl
Put your arms or give it a rest on a preacher and then hold the EZ bar with same wide or close grip and push it up. It will strengthen up your weak biceps. In this, you have to keep your back straight and push the weight with your biceps which will give a great pump to your full bicep.
3. Seated dumbbell curl
Sit on a flat bench and hold the dumbbells parallel and then push it up. Therefore the seated dumbbell curl will help you in building up your biceps more. As it will give a variation to it and will work on each and every part of your biceps as it is an isolation exercise.
4. Spider curl
Lie on an incline bench then take a plain or EZ barbell then push it up through your chest and then repeat. As the spider curl is one of the most effective exercises to stimulate the working bicep muscle during a workout. The advantage of it is that it will work on the full biceps mainly the top head as it is more effective than the preacher and is an isolation exercise.
5. Hammer curl
Take the dumbbells, stand still and push it in a tilt position towards your biceps. Hammer Curls helps in to build the brachialis and brachioradialis in a way other curl variations simply do not, it allows you to develop strength and size. The biceps are the most noticeable muscles affected but there are others that will see benefits from this exercise as well.
6. Cable curl
Cable exercises target your biceps as strong biceps help you lift, pull and raise your arms over your head. Biceps allows you to rotate your hand as similar when you turn a key in the lock. it aims your biceps and then your forearms which are secondary muscle group.
Therefore following this workout will help you to build greater and bigger biceps. As the workout should be done in 1 hour with 3-4 sets of each exercise with reps 12, 10, and 8, or you can also perform strength set of reps 4.