nemjeff
biceps
AUTOPLAY
AUDIO TIP
Sport
Advanced
Dumbbell
Plan Details
The biceps routine by nemjeff is a 7 day workout plan. It is a advanced level plan to achieve sport fitness goals.
Plan Description
biceps ...
Mon
Tue
Wed
Thu
Fri
Any
Any
biceps day
Est time: 240 min
40 exercises
Barbell Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Hammer Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Bicep Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Concentration Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Preacher Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Bicep Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Hammer Curl
Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
EZ Bar Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
EZ Bar Preacher Curl (Close Grip)
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Preacher Curl Machine
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Incline Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Preacher Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Bicep Curl (Close Grip)
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Preacher Curl Machine
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Bicep Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable One-Arm Bicep Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Hammer Curl (Cross Body)
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Reverse Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Rope Hammer Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Dual Overhead Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Seated Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Zottman Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
EZ Bar Close Grip Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Preacher Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Preacher Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Seated Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Inverted Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Preacher Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Drag Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Bicep Curl (Wide Grip)
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Reverse Bicep Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Spider Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Seated Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Bicep Drag Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Hammer Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Curl (Close Grip)
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Bicep Curl (Supine)
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Zottman Preacher Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
