Bicep Workouts overview:- As you already know, the bicep is only 40% of your arm, and triceps are 60% of arm. If you see, “bi” means “two”, so there are 2 muscles inside bicep. The bicep is called bicep brachii in human anatomy. As you already know, the bicep is only 40% of your arm, and triceps are 60% of arm. And one other muscle in bicep is known as biceps brachialis, which is an outer muscle.
BICEP BRACHII FUNCTION:-
Biceps brachii is a bi-articular muscle, which means that it helps control the motion of two different joints, the shoulder, and elbow. The act of biceps at the elbow is essential to the function of the cell in lifting weights.
BICEP BRACHIALIS FUNCTION:-
The brachialis (brachialis anticus) is a muscle in the upper arm which flexes the elbow joint. This biceps is much darker than the brachii, and forms part of the floor of the area known as the cubital fossa. The brachialis is the major mover of the elbow mucus.
As you see in the picture brachii muscle has two muscle (1) LONG HEAD and (2) SHORT HEAD. The brachialis muscle is attached with SHORT HEAD of brachii muscle. Like: “EZ-bar curl” and “incline dumbbell curl” will train your long head of bicep, “straight bar preacher curl” going to be the SHORT HEAD of the bicep, “dumbbell concentration curl” will train your brachialis muscle (primary) and LONG HEAD (secondary) of brachii muscle as well.
Bicep Workouts for Mass
| EXERCISES | SETS x REPS |
| 1. SUPER SET (a) Standard Grip Barbell Curl (b) Close Grip Barbell Grip | 3 x 8 |
| 2. SUPER SET (a) Dumbbell hammer curl (b) DB Incline Curl | 3 x 8 |
| 3. Machine preacher curl | 3 x 8 |
| 4. SUPER SET (a) Reverse Cable Curl (b) DB Wrist Curl | 2 x 8 |
KEYNOTE:-
1. There is no rest between super sets;
2. Rest 90 seconds after sets.
Workouts for Definition
| EXERCISES | SETS x REPS |
| 1. Cable curl | 3 x 16 |
| 2. Dumbbell single hand curl (wrist inward) | 3 x 16 |
| 3. DB Frog Concentration Curls | 3 x 16 |
| 4. SUPER SET (a) Lat Bar Curl (b) Cable Higher Angle Curl | 3 x 16 |
KEYNOTE:-
A. There is no rest between super sets;
B. Rest 90 seconds after sets.
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