Arnolds Bicep Workout

Heavy Barbell Curls

10,8,6,4,

2 Arm Incline Curl

5 sets of 8-10 reps

Alternating Dumbbell Curls

5 sets of 8-10 reps

Concentration Curl

5 sets of 8-10

Wrist Curl

5-6 sets of 15 reps

Examples

• Barbell Curl

  
  

• 2 Arm Incline Curl

  
  

• Alternating Dumbbell Curls

  
  

• Concentration Curl

  
  

• Wrist Curl