
LOGIN \| REGISTER Unregistered	Facebook \| Twitter \| MF Newsletter \| Fit Dates	SEARCH

EXERCISE

Exercise

Arms

Six-move biceps workout
Call to arms

Beef up your biceps and improve your upper-body strength with these six moves

Timing

Each workout should take 35 minutes including the warm-up.

Days

When you target a single muscle you need to allow five days between workouts. Do this workout once a week and up to two whole-body workouts in the same week, allowing 48 hours rest between each.

Weights

Use a weight that lets you complete every rep but pushes you to your limits during the last few.

Warm-up

Spend five to ten minutes on a piece of cardio equipment and then do some bodyweight exercises to fire up your muscles.

Tempo

Take one second to lift the weight, pause at the top for one second for a focused contraction, and then take two to three seconds to lower. Each set should take 40-60 seconds.

Rest

Leave 60 seconds between sets and rest for two to three minutes between exercises.

Bookmark this post with:

< Previous Next >

0 Comment

Be the first to comment on this article

You need to register to post comments. Existing members can log in below to comment, otherwise click here to join.

MORE EXERCISE

FAT LOSS WORKOUTS		EXERCISE TIPS
Fat-burning kettlebell workout Kickboxing fat-loss circuit Effective plyometric fat-loss circuit Workout circuit to improve skiing Weight-loss home circuit Simple workout for travellers Burpee Passing jackknife Squat to throw See all Fat Loss Workouts		Perfect your weights workout to build muscle 4 simple tips for a great first date Beginner's guide to treadmill running How to be immune to stress 7 health myths busted Happiness in 60 seconds flat Men’s Fitness ultimate playlists 3 ways to banish back pain 3 benefits of sex See all Exercise Tips
ABS		ARMS
70 best abs exercises - get a rock-hard six-pack Get a classic six-pack Crunch Reverse crunch Oblique crunch Crossover crunch Knee raise Plank Side plank See all Abs		German Volume Training arm workout How to get ripped arms fast Wrist curl Triceps press-down Dumb-bell kickback Seated one-arm overhead triceps extension Lying triceps extension Close-grip bench press Dip See all Arms
CHEST		OTHER WORKOUTS
Build a massive chest Bench press Dumb-bell bench press Incline bench press Decline bench press Dumb-bell flye T press-up Dumb-bell pullover How to get a biggger chest See all Chest		Park workout programme Circuit zone park workout Hill zone park workout Outdoor gym zone park workout Sports zone park workout How to get a massive chest and back Pillar strength training Men's Fitness Beast Workout MF Beast Workout day 1: upper-body See all Other Workouts
RUNNING AND RACES		SPORTS
Four of the best half-marathons MF's guide to your first marathon Five ways to a faster 10K Team MF blog 30/10/09 Men's Fitness Half Marathon Blog 29/10/09 Team MF blog 01/10/09 Team MF blog 22/09/09 Team MF blog 25/08/09 MF tests AudioFuel See all Running and Races		Andrew Hodge's rowing guide Romain Cloitre's simple pre-surf workout MF takes on the Specialized Silverstone Sportive Will Clarke's triathlon gym conditioning workout Conrad Williams MF trains for open water swimming MF prepares for an amateur MMA fight, week 4 MF prepares for an amateur MMA fight, week 3 MF prepares for an amateur MMA fight, week 2 See all Sports
LEGS		BACK
Squat Secrets Build mighty legs and glutes Squat Smith squat Front squat Dumb-bell step-up Lunge Lateral lunge Bulgarian split squat See all Legs		The world's best back exercises Bent-over row Cable row One-arm row Pull-up Lat pull-down Shrug Good morning Two-point box See all Back