Incline Dumbbell Curls
This is one of the most effective exercises for isolating the long head of the biceps. The incline position allows the elbows to be
drawn back, away from the body, thus recruiting the long head of the biceps. Lean back on a multi-angle bench with a
dumbbell in each hand. With your arms fully extended down, curl the dumbbells up together in a slow and controlled fashion
while keeping the elbows in tight against the body. Perform 3 sets of 6-8 reps.
Standing Barbell Curls
The second bicep exercise is standing barbell curls. Use a shoulder width grip with knees slightly bent (bending the knees
relieves pressure on the spinal column), keeping the body erect. Slowly begin to curl the weight paying close attention to form.
Lift the weight up in 2 seconds and lower the weight in 2-3 seconds. The posture position I’ve recommended ensures that the
stress is placed directly on the biceps and not on the upper back muscles, spine, or shoulders. Your goal is to perform 2-4 sets
of 6-8 reps.
Chins
Grip a chinning bar with a shoulder length grip. Slowly pull yourself upward until your chin is level with the bar. Slowly lower
yourself back to the starting position and repeat the exercise. Perform 3 sets of 6-8 reps.
Barbell Bent Over Rows
With your feet a few inches apart, grasp the bar with an overhand grip. Bend your knees, arch your back, and lift the bar
upward into the upper abdominals. Lower the bar and repeat 3 sets of 6-8 reps.
Lat Machine Pull Downs
Wedge your knees under the restraint bar and slightly arch the back. In a slow, controlled fashion, pull the bar down to
shoulder or upper-chest level, hold and squeeze for 2-3 seconds and slowly let the bar rise. Perform 3 sets of 8-10 reps.
Abdominal Training
Abs: Perform all exercises through a full range of motion in a slow and controlled fashion. Keep constant tension on ab muscles
and since the abs are primarily a fast-twitch fiber, the best way to train them is short, intense sessions of approximately 4 sets of
15-20 reps per set, 2-3 times per week.
Lower Ab Exercises: Upper Ab Exercises:
Lying leg raises Ab crunches
Knee raises Cross-knee crunches
Hanging leg raises Cable crunches