1Close-Grip Standing Barbell Curl
2Dumbbell Alternate Bicep Curl
3One-Arm Dumbbell Curl Over Incline Bench
4Lying Barbell Triceps Extension
5Seated Dumbbell Triceps Extension
- Recommended number of laps
- Repeat all steps once.
Take 60 seconds pauses between steps.
- Workout duration
- This workout should take about 40 minutes to complete it.
- Workout info
- Try this interesting workout at your gym.
- Workout description
- Hard, male workout for the gym.
Close-Grip Standing Barbell Curl
3 series 15 repeats with 60 second pauses
Stand up with your torso upright while holding a EZ barbell with close grip. The palm of your hands should be facing forward. The elbows should be close to the torso.
While holding the upper arms stationary, curl the bar forward while contracting the biceps. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps.
Slowly bring the bar back to starting position. Repeat the exercise according to the training plan.