Biceps and Sides muscles


'Quality is better than quantity', keep this in mind while performing any of the exercise, do complete repetitions with complete movement of that body part so that muscle gets hit accurately and becomes more efficient even if your body does not allow you to lift heavy weights. Increase weights gradually.

It is the second day of the week and Aditi has come up with the workout for biceps and sides, this workout consists of two circuits one for biceps and other for sides. Video tutorials of the  exercises from Bodybuilding.com and Youtube.com are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately.

This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.


BICEPS AND SIDES MUSCLE
WARM UP
S. No.  Exercise Repetitions/Time
1 Running  2 minutes
2 Sipping 400 repetitions
BICEP MUSCLES
CIRCUIT 1
ROUND 1 ROUND 2
S. No. Exercise Repetitions/Time S. No.  Exercise Repetitions/Time
1 Dumbbell bicep curl 25 repetitions 1 Dumbbell bicep curl 18 repetitions
2 Cable hammer curls 25 repetitions 2 Cable hammer curls 18 repetitions
3 Concentration curls 18 repetitions 3 Concentration curls 12 repetitions
ROUND 3
S. No.  Exercise Repetitions/Time
1 Dumbbell bicep curl 18 repetitions
2 Cable hammer curls 18 repetitions
3 Concentration curls 12 repetitions
BARBELL CURLS
Sets Repetitions
Set 1 20 repetitions
Set 2 15 repetitions
Set 3 10 repetitions
Set 4 08 repetitions
SIDES
CIRCUIT 2 (1 ROUND)
S. No.  Exercise Repetitions/Time
1 Side bends 100 repetitions
2 Russian twists 100 repetitions
3 Backward side bends 100 repetitions
4 Seated barbell twists 100 repetitions
5 Side plank/bridge 30 seconds
6 Side plank/bridge up and down pulses 15 repetitions each side


VIDEO TUTORIALS
Sources: Bodybuilding.com/Youtube.com



  • DUMBBELL CURL:







  • CABLE HAMMER CURLS:




  • CONCENTRATION CURLS:



  • BARBELL CURLS:



  • SIDE BENDS:


  • RUSSIAN TWISTS:





  • SEATED BARBELL TWISTS:








  • SIDEPLANK/BRIDGE:




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