Exercise plans / Arms
Biceps
Curl from different arm positions: with the arm by your side, behind you and in front of you.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Dumbbell curlElbows stay pinned. Turn the pinkies up at the top. | 3 | 10–12 | 60 s | 2-1-1 |
| Hammer curlNeutral grip, which also trains the brachialis and forearms. | 3 | 10–12 | 60 s | 2-0-1 |
| Cable curlSlow on the way down. | 2 | 15 | 45 s | 2-1-1 |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Barbell curlStrict form. If you have to swing, the weight is too heavy. | 4 | 6–8 | 90 s | 2-0-1 |
| Incline dumbbell curlArms hang behind your body for a deep stretch. | 3 | 10 | 75 s | 3-0-1 |
| Preacher curlDon't lock out hard at the bottom. | 3 | 8–10 | 75 s | 3-0-1 |
| Bayesian cable curlFace away from the cable with your arm behind your torso. | 3 | 12–15 | 60 s | 2-1-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.