Biceps Workout for Beginner

People Don’t love training biceps I’m betting you do. After all, questions on how to properly train biceps are some of the most interesting questions So, today, I’m going to show you one of my all-time favorite biceps bodybuilding workouts. 

Workout frequency: 2 days on, 1 day off, 1 day on, 1 day off

This means I workout for four days in a week, I workout for two days followed by one day of rest. Then, I workout another day followed by another day off. Then I repeat.
Never train weights more than two days in a row because we can gain muscle faster if we have enough time to recuperate. You don't need to train more  (If you’re not making steady gains with your program try adding a few extra rest days each week. You may actually gain more by training less!)

How my workout schedule looks:

Day #1: Chest/Shoulders/Triceps

Day #2: Back/Biceps/Abs

Day #3: Rest Day

Day #4: Quads/Hamstrings/calves

Day #5: Rest Day

Then repeat

 If you want to take off the weekend from weight training (and many people do) then try 2 days on, 1 day off, 2 days on, 2 days off. Then repeat. This way you’ll have Wednesday along with Saturday and Sunday off each week. (The extra day of rest may be good for you!)

The following are the most effective:

• Barbell Curl. The barbell curl has been a bodybuilding staple for over a century now for good reason: it's one of the best all-around biceps builders you can do.
• E-Z Bar Biceps Curl.
• Alternating Dumbbell Curl.
• Hammer Dumbbell Curl.
• contraction curl
• Chin-Up.

Barbell curl:

1. Push your hips back so your torso bends forward a few degrees.

 2. Powerfully extend your hips and begin the curl so the momentum
 helps you get the bar halfway up.

3. As the bar passes the sticking point, lean back a bit
(with abs still braced and knees still bent).

4. Straighten your torso as you reach the top—the
normal end position for a curl.

•    E-Z Bar Biceps Curl:

 EZ-Bar biceps curls develop size and strength of the biceps.
 EZ-Bar allows the wrist and elbows to maintain a more natural
 the position which can help alleviate pain or discomfort that can
 accompany a regular barbell.

1. Grab an EZ-Bar with an underhand grip. Make sure your hands are about six inches apart. Keep a tight posture and stand upright with your feet about shoulder-width apart.
2. Curl the bar until your biceps fully contract. Squeeze your biceps at the top of the movement, pause, and then slowly lower the bar to the starting position.

Hammer Dumbbell Curl:

1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

1. The palms of the hands should be facing your torso. This will be your starting position.
2. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
3. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
4. Repeat for the recommended amount of repetitions.

• contraction curl:
  
  
  
  

• Chin-Up:

A chin-up is a weight training exercise that primarily targets the latissimus dorsi muscles in the upper back, as well as the biceps muscles in the arms. It's very similar to a pull-up, with the exception of hand position: in a chin-up, the palms face the body, while pull-ups are performed with the hands facing away. The chin-up is a notoriously difficult move, but it's certainly possible to master with training and effort.

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