My Key 5 Bicep Exercises 💪🏽

Hey guys,

This week I’m going to be sharing with you some of my favorite bicep exercises and tips for growing them.

Exercise 1: Single DB Curl

Exercise 2: Cable Curl

Exercise 3: Seated DB Curl

Exercise 4: Preacher Curl

Exercise 5: Overhand DB Concentration Curl

Honorary mention to curling in the squat rack. Just kidding, don’t do that! Here are my favorites to throw into my routines!

This is how I progress:

10-20 sets per muscle group per week 

Split across 1-3 sessions (not total number of sessions, just the number of session you hit that muscle)

Progressively doing more weight or more reps

Eat 1g/lbs of body weight every day. 

Tick these boxes and you will see growth!