Dumbell / Barbell Bicep Workouts

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BICEP WORKOUTS

Choose one of the two  below workouts and alternate between the two each week.

> 3 – 4 sets, increasing the weight at the start of each set

> Set 1 – 12 reps, Set 2 – 10 reps, Set 3 – 8 reps, Set 4 – 6 reps

BICEP OPTION 1 WORKOUT

Dumbell Hammer Curl

BICEP OPTION 2 WORKOUT

Dumbell Spider Curls