If you're someone whose biceps workout is a non-negotiable part of the week, this is for you. It starts with heavy curls, then switches to lighter dumbbell and cable variations. This is your ideal biceps workout after a hard back session.

Hard and Heavy Biceps Workout

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1

Barbell Curl

4 sets, 6-8 reps (rest 90 sec. )

2

Alternating incline dumbbell biceps curl

3 sets, 16-20 reps (alternating, 8-10 reps per side, rest 90 sec.)

3

SINGLE-ARM DUMBBELL PREACHER CURL

Perform all reps for one side, then switch to the other. Don’t rest between sides, and rest 1 min. between sets

Single-arm dumbbell preacher curl

3 sets, 10-12 reps (left side, no rest)

Single-arm dumbbell preacher curl

3 sets, 10-12 reps (right side, rest 1 min. )

4

Cable rope hammer curl

3 sets, 10-12 reps (rest 1 min. )