I am the beginner in the gym and I would like to build my biceps. It is the most important muscle for me at man's body as it is a symbol of masculine. Are there any specific exercises for fast development? Are there any supplements that I can use for pumping the biceps?
Hi, the workout for my biceps is designed to last for 24 weeks. No bicep workout is meant to be easy so keep working. My workout for first 8 weeks is barbell bicep curl 5 x 10 repetitions, seated dumbbell curl on incline bench 3 x 8 repetitions, barbell preacher curl 3 x 10 repetitions and reverse barbell curl 3 x 12 repetitions. I hope it will work for you!
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