You want to sculpt your muscles to the max and impress everywhere you go? Then you are at the right spot. This is a workout that is designed to define and cut out your biceps for a truly amazing look.
There are two aspects to bodybuilding, one is bulking or mass gaining, the other one is cutting or muscle defining. There is a big difference between the two so make sure you have your goals straight before you hit the gym.
If you are looking to bulk up and gain more biceps muscle, then you need to check out our biceps workout for mass gaining. Here in this workout we will focus on the best exercises you can do to shape up your muscles and make them look like super stars.
The Biceps Defining Workout
Now, as we have stated many times before, always begin your workout with a nice warm-up of about 5-10 minutes. Warm-up is very important in bodybuilding as it prepares your body for whats to come and significantly reduces the risk of injury.
During muscle defining workouts, warming up is even more important because there is an element of fat burning involved. So make sure you do some cardio or something else that will make your blood flowing, raise up your metabolic rate and boost your core temperature.
A cutting workout plan generally focuses on more reps with lower reps, this one is no exception. With the following four exercises, we are going to add definition to your biceps. But, a cutting cycle is not complete without the right diet. For a muscle defining campaign, you will need to focus on more lean meats and other foods that boost up energy levels.
And here is the workout:
|Standing curl||4 Sets||12, 12, 10, 8|
|Seated DB curl||3 Sets||9, 9, 12|
|High cable curl||2 Sets||15, 15|
|Preacher Curl||2 Sets||15, 15|
We are already familiar with the standing bar curl. One of the most effective workouts in bodybuilding. No surprise we gonna use it in this workout. For this exercise we are doing 4 sets of 12, 12, 10, 8 reps.
This is the only workout where you need to increase the weight with each set. The point here is to get your muscles pumped up and hard for the rest of the workout that requires more endurance than strength.
The rules here are simple, stand with your feet at shoulder width apart. Grab the bar also at shoulder width with palms facing up.
You would think that a standing curl for muscle defining would be easier than a standing curl for mass gaining, but you are wrong. Despite the fact that this exercise is in our muscle defining workout, we are still going to use weight that we would normally use for mass gaining.
As I mentioned before, we do this to get our muscles pumped up and ready to endure what’s to come. So the same rules apply here. Keep your body firm and strong, do not shake or twist or you risk losing the effectiveness.
Now as you hold the bar, inhale and begin lifting it up using only your elbows, do not swing your upper arms. When you lift the bar to the top, exhale and lower it back down using only your elbows again.
Seated Dumbbell Alternating Curl
This is a great muscle defining exercise, and easy to do as well. Here we begin with heavier weight for the first two sets. After that, we lower the weight and increase the reps for maximum cutting and muscle defining.
We do 3 sets 9, 9, 12 reps for each biceps. By sitting, you defeat the urge of throwing your hips or twisting your body that can otherwise compromise your results. With this exercise you get more concentration on the biceps and other forearm muscles.
So to start, sit at the end of the bench and hold your upper body firm and strong. Grab a dumbbell in each hand with a neutral grip (palms facing each other as you would normally hold your hands). Now, inhale and lift the dumbbell in your right hand using your elbows. As you lift the dumbbell, turn your palm to face upwards as this will work on your other forearm muscles. Once you reach the top, exhale and lower the dumbbell back to the starting position. Now repeat the same thing with your left hand.
I recommend you count reps for only one arm as it is easier to track. This way you will make sure you do 9 reps with each arm.
Two-Arm High Cable Curl
This exercise requires equipment that most of you probably do not have at home. We include this exercise because it is super effective for muscle defining your biceps.
Here we do 2 sets of 15 reps with decent resistance. Make sure you do not use too much weight as you will not be able to gain the desired results.
There are two very important tips here. First, always keep your upper arms as motionless as possible. Second, keep your wrists firm and strong to prevent injury. Make sure you stand in the center between the two cables because you don’t want to be pulling more with one hand and doing nothing with the other.
To begin this exercise, grab the cables with palms up grip and make sure you are balanced well. Now, inhale and pull the cables using only your elbows. The motion here has to resemble biceps flexing. Pull as much as you can and then hold for about two seconds, after that, exhale and go back to starting position.
This exercise is especially useful if you practice any sport that involves a lot of elbow movement such as tennis, climbing, basketball etc.
Unilateral Preacher Curl
This exercise you can do with either dumbbells or a bar if you want to save time. I think dumbbells are the better option when it comes to cutting exercises.
Here we do 2 sets of 15 reps each, using moderate weight.
We begin by sitting on the preacher bench, holding a dumbbell in one arm using a palms up grip. Extend your hand and make sure your triceps is sitting on the bench pad for maximum biceps focus.
Now inhale as you begin to lift up the dumbbell using your elbows. Do not shake your arm or make any unnecessary movements. When you reach the top, pause for 2 seconds, exhale and slowly go down to the starting position.
Repeat this movement 15 times for one arm and then switch to the other. You can do both arms at once if you’d like to save time.
And there you have it, one of the most effective muscle defining biceps workouts out there. This is one easy to do workout that does not require any hard-to-find equipment.
This workout is suitable for both experts and beginners so the only thing you need to focus is doing the exercises correctly.
And remember, for maximum results, drink a lot of water and use a suitable cutting diet that is rich on lean meat and energy boosting food.
Now go out there and show off these super star biceps!