Get Bigger Guns!

Who doesn’t want bigger biceps? Even though biceps don’t tell how strong someone is, it’s the first thing anyone looks at so build them up and become well armed.

Equipment:
Chair
Towel/Shirt
Fitness Ball
Adjustable Dumbbells

For each workout, choose weight that allows you to complete entire set, don’t worry, if you have to start light, start light, we’re building to get bigger.

Day 1
Cross Hammer Curls 3X10
Incline Curls 3X10
Seated Curls 3X10

Day 2
Reverse Grip Curl 3X10
Towel Grip Curl 3X10
One Arm Preacher 3X10

Day 3
Cross Hammer Curl 3X10
Towel Grip Curl 3X10
Incline Curl 3X10

How to:

Cross Hammer Curl
Setup: Stand straight with dumbbells in each hand at side.
Execution: Curl one dumbbell at a time to opposite pec.

Incline Curl
Setup: Lie on back on fitness ball with dumbbells at your sides.
Execution: Curl both dumbbells up to shoulders.

 Seated Curl
Setup: Sit up on chair, leaning slightly forward with dumbbell in each hand.
Execution: Curl one dumbbell at a time to shoulder.

Reverse Grip Curl
Setup: Stand straight and hold dumbbells in front of you, palms facing thighs.
Execution: Curl both dumbbells towards chest.

Towel Grip Curl
Setup: Fold towel around one dumbbell, grab towel and stand straight.
Execution: Curl your hands towards shoulders.

One Arm Preacher
Setup: Kneel and lie stomach down on ball, grab dumbbell and rest tricep on ball.
Execution: Curl the dumbbell towards shoulder.