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Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you a short but quite effective biceps routine to work the hypertrophy of this muscle, since we will work different ways to train it and give the right stimulus to get that growth we want. It is important that we know how to make use of any material we have and not overlook it, as I do in this routine, I use everything I have at my disposal to make a good biceps work without having a great material to train, and although I also frequent the gym to train, 80% of what I have achieved was obtained with my own weight and using the material I had at hand and ingeniandomelas to use anything that came to mind. I have to clarify that although I said that I used to go to the gym, sometimes I last up to a month without going, then I resort to perform these workouts to continue to maintain my muscle size 💪🏼.
En esta rutina trabajaremos 4 ejercicios dónde realizaremos desde curl en anillas (mi ejercicio favorito) y también curl con barra. Aunque ponga el número de repeticiones, lo ideal para el desarollo muscular es realizar repeticiones al fallo con 30 segundos de descanso entre series y 2/3 minutos de descanso entre ejercicios 💪🏼.
In this routine we will work 4 exercises where we will perform from curl in rings (my favorite exercise) and also curl with barbell. Although I put the number of repetitions, the ideal for muscle development is to perform repetitions to failure with 30 seconds rest between sets and 2/3 minutes rest between exercises 💪🏼.
Ejercicio 1:
Curl de bíceps con anillas - 10 repeticiones x4 series.
Ejercicio 2:
Tuck pull ups en supino - 8 repeticiones x4 series.
Ejercicio 3:
Curl de bíceps con barra - 10 repeticiones x4 series.
Ejercicio 4:
Dominadas supinas - 12 repeticiones x4 series.
Exercise 1:
Biceps curl with rings - 10 repetitions x4 sets.
Exercise 2:
Supine tuck pull ups - 8 repetitions x4 sets.
Exercise 3:
Barbell biceps curl - 10 repetitions x4 sets.
Exercise 4:
Chin ups - 12 repetitions x4 sets.
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su bíceps y recuerden que lo único que los limita a tener un gran crecimiento son ustedes mismos, ya que si quieren tener grandes músculos deben aprender a utilizar todo así alrededor para maximixar sus ganancias si no tiene acceso a un gym 👋🏽.
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your biceps and remember that the only thing that limits you to have a great growth are yourselves, because if you want to have great muscles you must learn to use everything around you to maximize your gains if you do not have access to a gym 👋🏽.
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