Is This A Good Bicep Workout (10 Points)?

Question

Hey, I'm 15, male, I'm trying to build muscle mass. This is my new bicep workout:

1 set of 12 hammer curls w/10 lb

1 set of 10 hammer curls w/10 lb

1 set of 8 hammer curls w/10 lb

1 set of 6-8 bicep curls w/15 lb

1 set of 4 bicep curls w/15 lb

1 set of 4 bicep curls w/15lb

I know 15 pounds is light, but that's how high I can go currently to 8 reps until failure.

Answer 1

Nope thats to much. your just toning your muscle right there. try this

2 sets of barbell curls 5-7 reps

2 sets of seated dumbbell curls 5-7 reps

but make sure you do it with the weight that you know that you are going to fail on your 5-7 rep. do it twice a week for ten weeks, you will see the difference. Make sure that every week you add more weight on your sets and try to eat alot of protein. wish you luck

Answer 2

Sounds like a solid workout to me. Vary things up, use wide grips and narrow grips to work out the different bicep heads. Six to eight reps is a good repetition range to work in.

Don't forget that to grow, you must EAT, often and a lot. Good luck.

Answer 3

those exercise routines are good but you need more variety, try this

3 sets 20 hammer curls

2 sets 15 bicep curls

2 sets 10 lying down bicep curls

4 sets 10 preacher curls ( thats when you are sitting with your elbow on your knee and lowering it all the way down)

and last 3 sets of 10 side bicep curls( just like regular curls but with your arms at your side. Good luck, this should work, when your weight gets to easy make sure to increase it.

Answer 4

Yes, it sounds good to me.  But I would think you will need to increase the weight relatively quickly because I can do biceps curls with 15 pounds.  With any routine you have to keep changing it because your muscles will get used to the routine.  So this will work for a few workouts and soon you will need to increase the weight and  maybe change the exercises.  I would consider preacher curls and concentration curls as well.  Invest in a good weight training book so that you have a reference.

Answer 5

WELL TRY TO ADD LIKE 2 MORE EXERCISES SO YOU CAN HIT YOUR BICEPS FROM EVERY ANGLE. WELL THE WEIGHT YOU CAN USE TO GO TO FAILURE AT EIGHT REPS SHOULD BE AROUND 25 POUNDS IN EACH HAND IF YOU USE DUMBBELLS AND ABOUT THE WEIGHT IF YOU USE BARBELLS. HAMMER CURLS ARE MORE OFF A FOREARM WORKOUT. TRY BARBELL CURLS, DUMBELL CURLS, CONCENTRATION CURLS AND PREACHER CURLS