The Biceps

The biceps grouping (anatomically known as the biceps brachii), of which there are two heads (the short head or outer biceps, and the long head, or inner) comprise the upper portion of the upper arm and are responsible for elbow flexion (moving the hand toward the shoulder), elbow supination (rotating the palm upwards), and shoulder flexion/transverse flexion.

Training Program

Day 1 - Monday
Day 2 - Thursday

Warm-up set

Notes

5kg weight

Exercise

• Dumbbell Curls
  
  1 set x 15 reps

Working sets

Notes

10kg weights for all exercises

1 minute interval between sets
2 minute interval between exercises

Exercises

• Dumbbell Curls
  
  3 sets x 12 reps
  
  
• Alternate Hammer Curls
  
  3 sets x 8 reps
  
  
• Concentration Curls
  
  3 sets x 8 reps

"I'm gonna need a license for those damn guns."