Biceps workout at home

     

                                     

Biceps workout at home :

 biceps musle information :

    Biceps is one of the most important muscle for any man want to be attractive, but it will take it you more time to see progress.

    I collected the most important exercises for you.

  So, before we start I want to tell you some NOTES will make your training perfect.

NOTES : 

1_ You can use bottles instead of dumbbells

2_ Use your mind to control the certain muscle (bicebes) during training to achieve the best result.

3_ Focus on making your body pressure on both hands. (to have Consistency on both hands).

4_ If you want to small and make your              bicebes harder, you should multiply your      rebs (from 15 to 20 reps, 5 sets).

5_ If you want to inflate bicebes you should reduce your rebs (from 10 to 15 reps, 4 sets).

Excersices

And now with the exercises :

   There is two kinds of this exercise               

1_ Zottman curl

                                     
        

2_ Zottman curl

                               

2_ supine biceps curl :

you can use a chair in this excersice.

Also, in this exercise you need water bottles

                                       

                

3_ tiger push ups :                                  

***Believe me with these four simple exercises you will have your awesome bicebes in a short time

     ******   Wait for my new post about shoulders in my blog sportpedia gym