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ROUTINE TO GROW YOUR BICEPS IN VOLUME ✅

ROUTINE TO GROW YOUR BICEPS


In this article you will discover how to grow your biceps in volume period


In this article I will show you a 25-day guide so that you can finally gain the size and strength you need in your biceps. It won't be easy - your arms may feel like a stick without movement when you're done - but if you stick to the plan, you'll see results in 25 days.
I guarantee you


 Arnold schwarzenegger
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Function of this type of training
This routine is not an invitation to perform biceps exercises only for 25 days - and before you had, I tell you that you always have to follow the training plan that you used to follow with leg, paddles and overhead press. In fact, research shows that stimulating a full-body workout helps maximize the growth of your biceps, triceps, and forearms by the high that gives you the most specifically testosterone hormones.



Does more legs mean more biceps?


big biceps


I DIDN'T simply tell you that the focus shifted to having priority in growing your spleens but not totally neglecting your legs and chest or adomen or back etc.

Now, remember your diet: to gain volume you have to eat more than what you eat you have been eating. But instead of keeping a certain number of calories in mind, add one or two protein shakes to your diet. That's it. Remember, it is not basic calories that will make you grow, but the set of heron protein and carbohydrates. First, simply by doing this you will add between 200-400 additional calories to your daily intake. Later, the protein will make your muscles grow faster.

As for the sets, I have two: A and B. Alternate between them and do them 2 to 3 times a week. So if you go to the gym three times a week, it will look something like this:

Week 1: A, B, A
Week 2: B, A, B
following weeks
Finally, note that some of these exercises have an asterisk next to the serial numbers. That means you are going to add an additional series every week.

Trust me: This systematic way to increase your volume - while keeping your intensity high - will do wonders for your biceps, triceps, and forearms.

Circuit A
A1) Alternated Dumbbell Bicep Curls

Series: 5 *, Reps: 8, Rest: 0s

Dumbbell curls without moving your body.

A2) Chin-ups with closed grip

Series: 5 *, Reps: 5, Rest: 30s

Hang from a bar with the palms of your hands facing you, and place them just a few inches from each other. Do 5 push-ups and rest 30 seconds.

B1) z-bar bicep curl


series 4 10 REPS break 30 - 45 s

This exercise is similar to the previous one. The difference is the grip, much more comfortable and with the option to change it and hold the bar more tightly. In this way we will be working the two portions of the biceps brachii



C1) Hammer curls

Series: 3, Reps 15, Rest: 30s

Normal curls with neutral grip, but palms are facing each other towards the center. Use the weight of the dumbbell to make a movement like a hammer.

C2) bicep pulls with band

Series: 3 Reps: 50-75, Rest: 30s

Attach a band to a stable object and hold the ends with both hands. Extend your arms without moving your elbows. Hold the band at a resistance level where you can do between 50 and 75 repetitions before running out.


Circuit B
A1) Funds

Series: 5 *, Reps: 8, Rest 0s

Go to the bottom bar, hold your chest out and descend until your elbows are at a 90 degree angle. Then go back up, and be sure to see a spot on the ground.

A2) Z Barbell Bicep Curls

Series: 5 *, Reps 8, Rest: 0s

With a z bar perform eight repetitions, without resting and repeat five times.

A3) bicep pulls with elastic band

Series: 5 *, Reps: 8, Rest: 0s

Like banded extensions, except you will do this on the triceps machine. Glue your elbows to your body and hold them still while you extend your elbows. When folding again, be sure to control the weight and shape of your movement.

A4) Zottman curls

Series: 5 *, Reps: 8, Rest: 0s

Stand with a dumbbell in each hand and your hands facing down / forward. Curl as you twist your wrists so that your palms face up. Perform the reverse movement, returning to the starting position, with your palms

B1) Walking squat

Series: 2 - 3, Reps: 30 seconds, Rest: 60s

Take a kettlebell with both hands and hold it in front of your chest with your elbows below its level. Stand up straight and walk forward for 30 seconds.

with this circuit doing it as I said 2 times a week minimum and 3 at most we will be more than well served remember that you have to leave space between training so that your arms recover and can grow quickly


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