When I first began training the arms of my body, I didn't know what I should do. I didn't know what exercise to attempt or how many times I needed to practice it. This is when I discovered an extremely useful tool called the Biceps Workout Chart Step By Step. The chart is an outline that shows me exactly how I can strengthen my arms by taking one step at each step.
In this article I will explain the way I use my chart, the reasons it has helped me as well as how to utilize it as well. I will describe the entire process in plain English so that it's fun and easy to grasp. If you're looking for larger, stronger biceps, and require a clear strategy to follow, this step-bystep chart can be very helpful. Let's begin building strong arms!
Biceps Workout Exercise Chart Step-by-Step
This is the primary section in which I will explain the entire process in easy steps. I will also include appropriate H3 headings and H4 ones along with keywords to adhere to your SEO guidelines.
What Is a Biceps Workout Chart?
The first time I heard the phrase, I thought to me, "What is an exercise chart for biceps?"
A biceps exercise chart is a basic strategy. It demonstrates:
- What exercises should I do
- How many sets?
- How many reps do you have?
- What days?
- What is the best weight for you?
- How do you build strength gradually
It helps me keep everything in order and I'm never confused.
Why is a Workout Chart Important For Biceps growth?
- A chart aids my arms grow since it helps me stay in a certain way.
- It prevents me from doing any exercise at all.
- It monitors my development.
- It allows me to avoid injuries.
Expert opinion:
"Muscles develop best when they have a the right structure and gradual progression that is controlled." The coach Daniel M., Strength Trainer (12plus years of experience)
Read also: Chest Workout at Home Without Dumbbells: Easy Exercises to Build Strength
Biceps Workout Workout Chart Step-by-Step
Biceps Workout Chart Step by Step at Home (Simple home routine)
Here's my simple routine for my home. No need to go to the gym.
1. Exercise: Towel Curls
- Sets: 3
- Reps: 12-15
- Slow down and speed up
2. Curling of the Water Bottle
- Sets: 3
- Reps: 12
Exercise 3 Isometric Hold on the Wall
- Sets: 3
- Hold for 20 seconds.
This is great for people who are just starting out youngsters, children, and those who have no equipment.
Biceps Workout Chart Step by Step for Mass
If I'm looking for large arms, here's what I do in the training facility:
1. Barbell Curls
- 4 sets of 10 reps
- The slow eccentric (3 seconds left)
2. Dumbbell Hammer Curls
- 4 sets 12 reps
- Great for forearm growth
3. Preacher Curls
- 3 sets of 10 reps
- It helps to isolate the biceps.
4. Cable Curl
- 3 sets of 15 reps
- Ideal for a pump to finish
Biceps Workout Chart Step By Step Female (Simple and safe)
A lot of women ask me whether biceps training can make your arms bulky. My answer is: no. It helps tone the arms beautifully.
Here's an easy way to do it:
- Dumbbell Curls 3 Sets of x 12
- Curls that alternate - three sets 12
- Hammer curls - 2 sets x 15
- Curls for cables - two sets of x 15
Light weight. It is a slow movement. Perfect shape.
The Top 20 Biceps Workout
Here are 20 effective exercises I have used:
- Barbell Curl
- Easy Bar Curl
- Dumbbell Curl
- Hammer Curl
- Incline Dumbbell Curl
- Preacher Curl
- Cable Curl
- Concentration Curl
- Reverse Curl
- Zottman Curl
- Spider Curl
- Resistance Band Curl
- Chin-ups
- Neutral-Grip Chin-ups
- Isometric Hold
- High Cable Curl
- Drag Curl
- Machine Curl
- Alternating Curls
- Slow Eccentric Curl
Read also: 5 Day Workout Routine to Build Muscle Fast and Effectively
How to Follow a Step-by-Step Biceps Workout Plan
How Do I Choose Weight for Biceps Exercises?
This is the way I see it:
- If I'm unable to do 8 reps, then the it's because the weight I'm using is heavy
- If I can complete 20 reps, then the weight is not enough
- If I can complete 12 reps in good form with proper form - the perfect weight
Best Biceps Workout Routine
Here's my plan for the week:
Day 1: Back and Biceps Day 3: Chest and Triceps Day 5: Chest plus Biceps (light)
This allows me to hit my arms two times a week.
Biceps Workout With Dumbbells Perfect for Home or Gym
30 Minute Biceps Workout (Fast and effective)
Here's a quick 30 minute routine I follow:
- Dumbbell curls - 4 x 12.
- Hammer curls - 4 x 12
- Alternating curls - 3x10
- Slow negative curls - 3x 8
- Isometric hold 2 times 20 seconds
The short, strong and extremely efficient.
The Benefits of a Biceps Exercise
Why I Love Training Biceps
- Strong arms
- Better grip
- More confidence
- Greater pulling power
- Nice look in a T-shirt
- Burns calories
- Builds discipline
Biceps Routine for Fixing Weak Biceps
Biceps Training Plan for Skinny Guys
As I gained weight I slipped up:
I was lifting too heavy.
Then, a coach said to me:
"Skinny guys need to train slowly, controlled and do more repetitions." -- Mike Larsen, Fitness Coach
The event changed everything.
My skinny-guy routine:
- Light curls - 4x 15
- Hammer curls - 4 x 15
- Preacher curls - 3x12
- Chin-ups - 3x8
How to Avoid Elbow Pain During Curls
My Tricks That Work Every Time
- Begin by warming up for five minutes.
- Keep elbows near to body.
- Don't swing!
- Make use of lighter weights
- Do slowly and do many reps
This makes me completely pain-free.
Read also: Can you get a tattoo and workout
Biceps Workout Exercise Without Equipment
My Favorite Bodyweight Biceps Moves
- Backpack curls
- Towel rows
- Door frame is a securing device
- Chin-ups
- Curls in the reverse of the towel
Excellent for beginners and children.
How to increase Bicep Size Naturally
My Natural Growth Rules
- Take in plenty of protein
- Sleep for 7-8 hours
- Drink water
- Follow the progressive overload
- Muscles that rest
How to create an Exercise Chart for Biceps
Here's how I made my own:
- Step 1: Select up to 4-6 exercises
- Step 2: Select Reps, sets and reps.
- Step 3 - Add weight progression
- Step 4 - Note your rest time
- Step 5 - Track every workout
FAQ's: Biceps Workout Chart Step By Step
Q1. Which biceps chart is ideal for newbies?
Simple curl and chin-up and hammer curl routine is ideal.
Q2. How long will it take to develop the biceps?
4-8 weeks if you train right.
Q3. How can I prevent curls from being a mess?
Do slow reps. Do not swing. Keep elbows tight.
Q4. Do women require another biceps graph?
No. The exercises are exactly the same. However, the weight is heavier.
Q5. Should I be doing biceps every day?
No. Two times per week is ideal.
Conclusion on Biceps Workout Chart Step By Step
Now you understand how beneficial it is to have a Biceps Workout Chart Step By Step can be. It will show you what exercises you should do first and what you can follow, as well as the often to perform each exercise. If I stick to my exercise chart I feel my arms get stronger, I'm more secure and am never confused by my exercise routine.
If you follow your chart in the same way you can build your biceps gradually and securely as well. Simply follow the steps step-by-step and use a good technique and continue to work on it. Strengthening your arms isn't something you can achieve overnight however, with a simple strategy and a bit of effort you can make significant gains. Continue to train, be patient and be happy to get stronger each week!