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Muscle BeachTM Printable WorkoutsTM

Episode 4: Bicep Workout (Arm Series Part II)


Routine & Variations

Always stretch before working out to loosen and warm up your muscles. Always consult your physician before starting an exercise routine. If you start to feel any exhaustion, pain, or abnormal conditions, stop working out immediately and seek prompt medical attention.

About This Workout

Purpose  - this workout is designed to work your biceps  on a single day each week.

Reps - Try 3-4 sets of each exercise, 10 reps until exhaustion. Focus on increasing your weight gradually. And put occasional variations into your routine. 

Nutritional Information

LEAN BEEF. Beef.  It's one of the most talked about sources of proteins, often criticized. But when we eat beef in lean servings, beef can provide us much more including vitamins lacking in most athletes' diets. We have the details.

WEEKEND RUNNERS - ARE THEY RUNNING FROM THE DANGEROUS TRUTH? Running. Many more Americans are running every year - many doing marathons - Some people only running on weekends. Is this healthy? 

WORKOUT PARTNERS - DO THEY WORK OUT? Do you train with a partner? A partner can help you focus on form, provide you motivation, and help you with heavy weights. Or can a partner also cause problems to a workout routine. We will have the answer.

For the answers - watch episode 4 of Muscle Beach.

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"With bicep exercises you want to not use your back. Print out this workout and take it with you to the gym. And we'll see you soon.

- Jim Morrow & Ryan Moriarty of Muscle Beach

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"We start the second part in our series on arms - today focusing on the bicep. We'll take you through a routine that will help women and men build definition and vol-ume to their biceps. You'll feel the burn and love it.

- Kerri Kimble of Muscle Beach


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Watch Kristen Davidson & the cast of Muscle Beach for Free on TelevisionInternet.com


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1. Standing Barbell curls

Routine:  with EZ Curl Bar
Variation: or with Straight Bar

2. Dumbell Concentration Curls

3. Alternate Incline Dumbell Curls

or standing

4.   21s

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