As soon as the sun starts coming out more to show itself, we all get spring fever.
With less than 90 days until summer now is the time to really step it up in the gym. Before we begin, to really embrace this saying and show off what it is all about, then a focus on the biceps is surely needed. Properly training the biceps comes from knowing how the muscle works so that you can train it efficiently.
The biceps is properly known as the biceps brachii and is a two-headed muscle. This muscle has two functions, flexion and supination. Flexion is the action of bringing the arm up to the shoulder and supination is the action of twisting the wrist or turning the thumbs away from the body.
Studies show that doing the same routine 4-6 is a great amount of time to see great results before you start to plateau. We suggest using this biceps routine for the next 4-6 weeks and then move on to different exercises that work both parts of the biceps.
If you want to live up to the phrase, ‘Sun’s Out Guns Out’ then read on for the ‘Sun’s Out Guns Out’ Workout plan.
Sun’s Out Guns Out Workout
perform two working sets of each exercise before moving on to the next exercise
seated biceps curls with dumbbells
hammer curls with dumbbells
standing biceps cable curl
alternating standing biceps curls with dumbbells
standing barbell 28s**
**To perform 28s, start the exercise by doing 7 regular reps, then 7 slow reps, followed by 7 half-reps at the top, and then finishing 7 half-reps at the bottom all before you rest. This is all one set. It is a great way to burn out your biceps after you are all finished with your working sets.
So who is ready to grab their tank tops and play in the sun?