Biceps Workouts (Intermediate)

The bodybuilding workouts below are great biceps routines for intermediate trainees with about 2 years of consistent weight training experience.

You should rest at least 90 seconds between sets and perform each exercise with a 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up). On every curl exercise, make sure that you squeeze your biceps hard at the top before lowering the weights.

Note: Always make sure that you warm up thoroughly before doing any weight training to protect your joints and avoid injury.

Intermediate Biceps Routine #1:

E-Z Bar Curls 3 X 10-12
Standing Dumbbell Curls 3 X 15

Intermediate Biceps Routine #2:

Standing Barbell Curls 3 X 10-12
Standing Hammer Curls 3 X 12

Intermediate Biceps Routine #3:

Incline Dumbbell Curls 3 X 15
E-Z Bar Preacher Curls 3 X 15

Note: All of the above exercises and workouts for the biceps should be done as part of an intermediate split routine.

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