StrongWeights.com (WEBSITE) -- Weight training exercises for building biceps and strong arm muscles. These workouts are split over 3 weeks with varying intensity, including sets, reps, supersets and trisets. This combination is proven to give the best "muscular arm" results.

1. Biceps Weight Training
Exercises
3 Weeks To Powerful, Muscular Biceps
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2. Exercise Intro 1
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• The following exercises, spread over 3 weeks,
are proven to help you build biceps through
weight training
• Instead of simple sets and reps, we maximize
muscle gains by incorporating supersets and
trisets into our training regimen

3. Exercise Intro 2
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• For performing each weekly exercise, all you
need is simple weight training equipment like
dumbbells, barbells and machines available in
any gym
• Exercises are grouped into supersets and
trisets. These are groups of 2-3 weight training
and strength building exercises done in
succession without rest time in between.

4. Exercise Intro 3
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• Once you have completed the biceps exercises
within a particular superset group, move on to the
next set of exercises for that week
• Unlike supersets, only one triset group is
required (on Week 3), incorporating 3 exercises
done in succession

5. Exercise Intro 5
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• This combined technique of supersets and
trisets is known to build biceps far more effectively
than simply doing sets and reps once
• It also insures adequate tension & resistance,
a key ingredient of muscle growth
The Exercises >>

6. Week 1 Exercises
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Biceps Training: Week 1 Exercises
• Superset #1: Barbell Bent Over Row + Seated
Row (3 sets x 10 reps each)
• Superset #2: T-Bar Row + Lateral Pulldown (2
sets x 12 reps each)

7. Week 2 Exercises
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Biceps Training: Week 2 Exercises
• Superset #1: Preacher Curl + Overhead
Dumbbell Extension (3 sets x 6 reps each)
• Superset #2: Hammer Curl + Bench Dip (3 sets
x 10 reps each)

8. Week 3 Exercises
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Biceps Training: Week 3 Exercises
Triset Only:
• Preacher Curl (2 sets x 4 reps) +
• Standing Barbell Curl (2 sets x 12 reps) +
• Hammer Curl (2 sets x 20 reps)

9. Website Info
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10. Infographic
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FREE Infographic
WEIGHT TRAINING & NUTRITION
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11. End
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