The first basic lift that you will need to focus on is the standing barbell curl. This can be performed with either an easy-curl bar, or straight bar. You should stand with your feet shoulder width apart, grab the bar with a grip that is slightly less than shoulder width.
Begin with a weight that you can comfortably move for 12-15 repetitions. Start with the weight lowered near to your legs, but do not let your arms hang straight down. To fully lock out the arms will create too much stress on your joints.
Now, with a steady and controlled motion, bring the weight up until your biceps are in a fully contracted position. Do not swing the weight, or arch your back.
While swinging the weight is a form of cheating that will allow you to lift heavier weights, it will only increase the size of your ego — not your arms. So, use proper form at all times.
Next, lower the weight in a controlled motion until your arms are nearly down to your hips, but not fully locked out. Repeat this movement for the required 12-15 repetitions.
If this is too difficult to do, reduce the amount of weight so that you can complete the entire number of reps. If it is too easy, don’t cheat yourself; increase the weight.
After you have completed this set, rack the weight and drink some water. Actually, you should have a bottle of water with you. You should take about a minute-and-a-half of rest before beginning your next set.
This allows time for your muscles to replenish their glycogen reserves in order to have the energy for the next set. Use this time to load more weights on the bar.
Adjust the amount of weight as necessary to make this a truly challenging set. After you have completed your 8-12 reps, rack the weight, take a sip of water, if desired, and begin to set the bar up for your third set.
This next set will be heavier than the last — you can lift for only 5-8 repetitions. For this set, you will return to the shoulder width grip.
The Workout:
Standing Barbell Curls
Set 1: Shoulder width grip [12-15 reps]
Set 2: Close grip [8-12 reps]
Set 3: Shoulder width grip [5-8 reps]
Set 4: Close grip [until failure]
Drop weight by 40 per cent for the last set.
Dumbbell Curls
Set 1: Alternating each side [12-15 reps]
Set 2: Alternating each side [8-12 reps]
Set 3: Alternating each side [5-8 reps]
Set 4: Alternating each side [until failure]
Drop weight by 40 per cent for the last set.
Concentration Curls
Set 1: Alternating sides [10-15 reps]
Set 2: Alternating sides [8-10 reps]
Set 3: Alternating sides [until failure]
Drop weight by 40 per cent for the last set.
Triceps Pushdowns
Set 1: Close grip [12-15 reps]
Set 2: Close grip [8-12 reps]
Set 3: Close grip. [5-8 reps]
Set 4: Close grip [until failure]
Drop weight by 40 per cent for the last set.
Dips
Set 1: Shoulder width grip [until failure]
Set 2: Shoulder width grip [until failure]
Set 3: Shoulder width grip [until failure]
Drop weight by 40 per cent for the last set.
Scull Crushers
Set 1: Shoulder width grip [8-12 reps]
Set 2: Shoulder width grip [5-8 reps]
Set 3: Shoulder width grip [until failure]
Drop weight by 40 per cent for the last set.
While this programme emphasises on the biceps, one need to work on the triceps as well. Think about it. There are three heads to the triceps and together they make up the majority of the bulk in your upper arm.
It is possible to have large biceps and still have small arms. In bodybuilding, symmetry is critical; so, be sure to balance out each body part.
