Biceps Long Head
Workout #1
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This free workout plan is an advanced routine. It is a workout designed to target the long head of your biceps brachii.
Use the workout to add variety to your biceps routine, or if the outer portion of your biceps is a lagging body part.
You should use this workout in a split routine (not in a full body workout). Rest at least 48 hours (2 days) between workouts. In a 5 day split, you may rest as much as 6 or 7 days between chest workouts.
You should rest 60 to 75 seconds between sets and exercises, and perform each exercise with a 2-1-1 tempo (that is, 2 seconds down, 1 second pause, 1 second up). Use the 1 count in the middle to squeeze the muscle hard for a more intense workout.
Remember to warm up properly and use a spotter or other safety equipment when performing any workout routine.
| Workout Routine | ||
|
Exercise |
Sets |
Reps |
| Narrow Grip Barbell Curl |
4 |
6, 8, 10, 12 |
| Incline Dumbbell Curl* |
4 |
6, 8, 10, 12 |
| Hammer Curl |
4 |
10, 10, 10, 10 |
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