Strong your biceps, you have to try these few cool moves!

Prepare for 5-10 minutes before training, such as jogging, dynamic stretching, etc. During the training, rest between the same movements is 30-60 seconds, and between the different movements is 1-2 minutes.

The full training program consists of 6 movements, first practicing the chest muscles and then training the biceps, as follows:

Supine dumbbell push chest

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4 groups: 12/10/8/8RM respectively

2. Sitting posture push chest

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4 groups: 12/10/8/8RM respectively

3. Sit back and hold the barbell push chest

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4 groups: 10/10/8/6RM respectively

4. Rope clip chest

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4 groups: 12/10/8/8RM respectively

5. Instrument sitting curl

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5 groups: 12/12/10/8/6RM respectively

6. Upright barbell curl

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4 groups: 10/10/8/8RM respectively

Come on, the following figure is yours

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