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Old 11-20-2021, 11:44 AM   #1
01dragonslayer
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Join Date: Apr 2018
Location: Mid-west
Posts: 2,492
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Bicep Building 101

A new course is available at Weik University on building massive biceps. Those interested in sitting through an easy course, no need to look any further because class has just begun. Everyone is guaranteed an ďAĒ for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym for massive bicep gains.

Letís start with the basics of Chapter 1 and then get into more detail later on in the course.

Chapter 1: Anatomy of the Bicep
Letís start off by explaining the anatomy of the bicep. Itís not very complicated and not much to it. Once you understand how the bicep works, you will find it easier to visualize your bicep workouts.

Biceps Brachii: The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.

The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.

Distally, biceps attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.

Brachialis: It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.

Pronator Teres: It arises from the distal end of the medial humerous and the medial part of the ulna. From there is inserts into the lateral side of the radius.

Chapter 2: Different Parts of the Bicep
The biceps brachii is a muscle on the upper arm that acts to flex the elbow. Since the bicep is attached to the radial tuberosity, this bone can rotate which allows the bicep to also supinate the forearm.

The brachialis is the main flexor of the forearm.

The job of the pronator teres is to pronate at the forearm and to also flex the forearm at the elbow.

Chapter 3: Different Bicep Exercises
Barbell Bicep Curl
Dumbbell Bicep Curl
Straight Bar Cable Machine Bicep Curl
EZ Bar Cable Machine Close Grip Bicep Curl
EZ Bar Cable Machine Wide Grip Bicep Curl
Overhead Cable Machine Curl
Dumbbell Hammer Curl
Cable Machine Hammer Curl
EZ Bar Close Grip Bicep Curl
EZ Bar Wide Grip Bicep Curl
Cable Machine Preacher Curl
Straight Bar Preacher Curl
EZ Bar Close Grip Preacher Curl
EZ Bar Wide Grip Preacher Curl
Dumbbell Preacher Curl
Cable Machine Preacher Hammer Curl
Incline Dumbbell Bicep Curl
Dumbbell Concentration Curl
Reverse Barbell Curl
Barbell 21ís
Chapter 4: Mass Building Bicep Workouts
Workout #1
Barbell Curls 3x8-12
Incline Dumbbell Curls 3x8-12
Preacher Curls 3x8-12
Workout #2
Dumbbell Curls 3x8-12
Reverse Barbell Curls 3x8-12
Barbell 21ís 3x8-12
Workout #3
EZ Bar Close Grip Curls 3x8-12
EZ Bar Wide Grip Curls 3x8-12
Cable Rope Hammer Curls 3x8-12
Workout #4
Straight Bar Cable Machine Bicep Curls 3x8-12
Incline Dumbbell Curls 3x8-12
Dumbbell Hammer Curls 3x8-12
Workout #5
Dumbbell Bicep Curl 3x8-12
Straight Bar Cable Machine Bicep Curl 3x8-12
Barbell 21ís 3x8-12
Workout #6
EZ Bar Cable Machine Close Grip Bicep Curls 3x8-12
EZ Bar Cable Machine Wide Grip Bicep Curls 3x8-12
Dumbbell Preacher Curls 3x8-12
Workout #7
Barbell Curls 3x8-12
Seated Dumbbell Curls 3x8-12
Dumbbell Hammer Curls 3x8-12
Workout #8
Barbell Curls 3x8-12
Barbell Reverse Curls 3x8-12
Barbell Preacher Curls 3x8-12
Course Conclusion
When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you donít feel an exercise in your bicep, then you are probably doing it wrong or are using a weight that you canít handle and are using more than just your biceps.

Most of all have fun with your workouts. If you arenít having fun, then whatís the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!
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