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Biceps - Big and defined biceps

Bicep Exercises, Strength and Definition.

Defining Biceps Muscles.

Sleeveless shirts and dresses reveal your arms and there is nothing more unattractive than flabby shapeless arms. The good news is shaping your arms is really easy and your arms respond really quickly and positively to the gym exercises. The two major muscle groups for the upper arm are the bicep and the tricep. Here we are going to be speaking about the bicep muscle.

As before, defining and shaping the arm muscles as with any muscle group, requires you doing more sets and reps for each arm exercise. For rapid progress you should change your routines regularly.  Circuits and super setting advances the strengthening and shaping of the bicep muscle.

Bicep Circuit.

30 minutes treadmill.
Standing BarBell Curl: 3 sets of 15-20 reps
Horizontal Curl: 3 sets of 12-14 reps
Bicep Isolator or Concentration Curls: 4 sets of 8 till burn out
Z-Bar Standing or Seated Preacher Curl: 4 sets of 8 till burn out


Ejercicios de Bíceps, fuerza y definición.

Definir los músculos del bíceps.

Las camisetas y los vestidos sin manga revelan sus brazos y no hay nada menos atractivo que unos brazos fofos y sin forma. Las buenas noticias son que moldear sus brazos es realmente fácil y sus brazos responden realmente rápida y positivamente a los ejercicios del gimnasio. Los dos grupos de músculos mayores para el brazo superior son el bíceps y el tríceps. Aquí vamos a estar hablando del músculo del bíceps.

Como antes, definir y moldear los músculos del brazo, como con cualquier grupo muscular, requiere que usted haga más series y repeticiones para cada ejercicio de brazo. Para un progreso rápido usted debería cambiar sus rutinas regularmente. Los circuitos y superseries avanzan el fortalecimiento y moldeado del músculo del bíceps.

Circuito de Bíceps.

30 minutos en la cinta de correr.
Curl con Pesas Parado (Standing barbell curl): 3 serie de 15-20 repeticiones
Curl horizontal: 3 serie de 12-14 repeticiones
Bíceps Isolator o Concentration Curls: 4 serie de 8 hasta agotarse
Z-barra de pie o preacher curl sentado: 4 serie de 8 hasta agotarse




Upper Body, Circuits and gym machines.

See upper body chest exercises and routines. 

See upper body shoulder exercises and routines. 

See upper body lower, mid and upper back exercises and routines. 

See upper body triceps exercises and routines. 

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