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Ab Exercise Workouts
  Ab Exercises - more!
  Abdominal Exercise - 8 Minute Abs
  Abdominal Muscle Myths
  Lower Abs Exercise - Leg Raises
  Avoid Overtraining
  Back Muscle - Latissimus Dorsi
  Back Muscle & Lats Exercise
  Beach Body Abs
  Become Fitness Model -1
  Become Fitness Model -2
  Big Biceps Exercises
  Biceps Super Set Workout
  Build Bigger Arms
  Bodybuilding Tips - a few
  Bodybuiding FAQ
  Bodybuilding Myths
  Break the Training Plateau
  Build Muscle - Lose Body Fat
  Calf Muscle Workout Exercises
  Choose Bodybuilding Routines
  Forearm Exercises
  Lagging Chest Development
  Leg Muscle Squat Exercise
  Leg Muscle and Glutes Exercise
  Light Weight Lifting Vs Heavy
  Martial Arts Training
  Muscle Injury - How to Avoid
  Motivation - Staying Motivated
  Optimum Strength Training
  Other Chest Workout Exercises
  Over 40 Workout and Training
  Pete Sisco Bodybuilding Q & A
  Self Motivation for Workouts
  Set Personal Records
  Shoulder Workout Exercises
  Static and Isometric Training
  Static Contraction Training (SCT)
  Strong Range Partials
  Teen Bodybuilding
  Thigh Exercise & Workout
  Training With the Girl Friend
  Training for Muscle Definition
  Training Frequency and Rest
  Training Frequency and Rest -2
  Tricep Workout Training
  Weight Lifting and Manual Labour

Womens Bodybuilding

Arm Workout For Woman
  Woman Chest Muscle Exercise
  Women Delt Workout - Shoulders
  Women Forearm Exercise
  Women Leg Muscle Workout
  Women Triceps Exercises
  Women Bodybuilding

Abdominal Leg Pull In (Leg Tucks)
  Bent Knee Sit Ups (Ab Crunch)
  Hanging Leg Raises
  Hanging Leg Raise - Bent Knee
  Side Bends

Back Muscle - Latissimus Dorsi
  Barbell Shrugs
  Behind the Neck Chin Up
  Bent Over Barbell Row Exercise
  Bent Over Dumbbell Row
  Deadlift Execise Technique
  Dumbbell Shrug Exercise
  GoodMornings Exercise
  Hyperextensions
  Lat Pulldowns
  Lat Pull Downs - Behind Neck
  Lat Pulldown - Narrow Grip
  Machine Shrug Exercise
  One Arm Dumbbell Row
  Seated Cable Rows
  T-Bar Row Exercise
  Wide Grip Chin Up Exercise

Arm Muscle Anatomy
  Arm Muscle Pain & Injury
  Alternate Dumbbell Curl
  Barbell Curls
  Bicep Exercise & Workout - Barbell
  Bicep Exercise & Workout - Dumbbell
  Cable Curl Exercise
  Cable Curls - One Arm
  Dumbbell Curl Exercise
  Dumbbell Curl - Preacher Bench
  Dumbbell Curls - Seated
  E-Z Bar Curl
  Hammer Curl Exercise
  Incline Dumbbell Curl
  Preacher Curls
  Reverse Barbell Curl

Barbell Bench Press
  Cable Crossovers - High Pulley
  Cable Crossovers - Low Pulley
  Chest Muscle, Pectoral Muscle
  Chest Workout & Chest Exercises
   > Bench Press Exercise
   > Dumbbell Bench Press
   > Incline Bench, Decline Bench
   > Dips, Dumbbell Flyes, Crossover
  Dumbbell Flies
  Dumbbell Flies - Incline Bench
  Dumbbell Press
  Dumbbell Press - Incline Bench
  Dumbbell Pullovers
  Hammer Strength Decline Press
  Hammer Strength Machine Presses
  Incline Bench Press
  Machine Presses - Flat Bench
  Machine Presses - Incline Bench
  Parallel Bar Dips
  Peck Deck Flies
  Pushup Exercise

Forearm Exercises

Barbell Wrist Curl
  Barbell Wrist Curl - Behind the Back
  Dumbbell Wrist Curl
  Forearm Exercise & Workout
  Reverse Wrist Curl
  Reverse Wrist Curl - Dumbbell

Leg Muscle Exercises

Calf Raises - Leg Press Machine
  Calf Raises - Hack Squat Machine
  Front Squat Exercise
  Hack Squats
  Leg Extension Exercise
  Leg Muscle Anatomy
  Leg Muscle Exercise - Squats
  Leg Muscle Pain & Cramp
  Leg Press Exercise
  Lunges Exercise
  Lying Leg Curls
  Seated Calf Raises
  Squats
  Standing Calf Raises
  Standing Leg Curls
  Stiff Leg Deadlift

Shoulder Exercises

Arnold Press 
  Barbell Clean and Press
  Bent Over Dumbbell Raise
  Cable Lateral Raise Exercise
  Dumbbell Lateral Raise
  Front Dumbbell Raise
  Military Press
  Reverse Pec Deck Flye
  Seated Dumbbell Press
  Seated Bent Over Dumbbell Raise
  Shoulder Muscle Anatomy
  Shoulder Injury & Pain
  Shoulder Exercise - Presses
  Shoulder Exericse - Raises
  Standing Military Press
  Standing Dumbbell Press
  Upright Row - Barbell
  Upright Row - Dumbbell

Triceps Exercises

Close Grip Bench Press
  Dumbbell Kickback Exercise
  Dips Behind Back
  Lying Triceps Extension
  One Arm Dumbbell Triceps Extension
  One Arm Reverse Pushdown
  Reverse Triceps Cable Pushdown
  Two Arm Dumbbell Triceps Extension
  Triceps Extension Overhead
  Tricep Exercise & Workout
  Tricep Rope Pulldown
  Triceps Rope Overhead Extension
  Triceps Pushdown Exercise

 

Building Big Biceps - Biceps Workout

Biceps Cable Superset Workout

If large, bulging biceps are what you want, then you've come to the right place. For a great pump, finish your biceps off with the continuous tension offered by focused cable work. Try this great superset.

Biceps Superset - What to do

Set up a cable crossover machine with one arm handles in the top position on both sides and a straight-bar attached to the low position on one side.

Set the stack with the straight-bar attached to a moderately heavy weight. Let’s use 100 lbs. as an example. Set the other weight stack at one half that weight (in this case 50 lbs.).

Start the set by doing the straight-bar curls at 100 lbs. I like to use a fairly close grip on these (about 6” apart). Be sure to fully contract your biceps in the peak position—this is key.

When you reach the top position, try curling your wrists inward towards your chin to further emphasize the contraction.

Lower the weight slowly to really work the eccentric part of the movement. Shoot for 8-12 reps to failure.

When complete, immediately drop the weight stack by half—in this case from 100 lbs. to 50 lbs. The other side should already be set at 50 lbs.; this is to save time as you need to transition from one movement to the next as quickly as possible (no break).

Grab the two upper handles as if you were going to do cable crossovers, only have your palms pointing up towards the ceiling.

Now, curl both arms in towards your head as if you were striking a front double-biceps pose. Squeeze at peak contraction and hold for a count of two. Be sure to emphasize the negative part of the movement.

Stick with a rep range of 8-12. Take a minute, repeat the superset once more, and feel your arms explode.

BB4U Recommends: Pete Sisco's Maximum Strength


Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.

In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:

  • 51.3% increase static strength
  • 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
pete sisco static contraction training
  • 34.3% increase in ten-rep max in full range of motion! (see above)
  • gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
  • gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
  • lost 4.9 pounds of fat & lost 0.4 inches on waist

Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.

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Basic Bicep Exercises

Although biceps are considered a small muscle group, smaller than say the chest, legs, or back, their importance within a hard-core bodybuilder’s physique is undeniable.

Pipes. Guns. Bazookas. Take your pick. Grab your weapon of choice.

This common weight room jargon refers to the muscle that separates your elbows from your shoulders, those bulging beauties known as your biceps.

The double-bi pose is among a bodybuilder’s favorite.

Of course, before you go carving them into oblivion, it is most imperative to amass the mass on your arms. You cannot shape what you don’t have.

Here are a couple of biceps-blasting exercises designed to load up those guns for the big showdown:

Alternating Dumbbell Curls:

You can do these either standing upright or sitting on a bench. Take a pair of dumbbells of considerable weight and hold them at your sides so that your palms are facing your legs and your thumbs are facing outward. Slowly curl one arm toward your torso, turning your arm in so that your palm is facing upward. Squeeze your biceps during the contraction. As you slowly lower the weight toward the floor, your other arm should begin curling the weight toward your torso, repeating the motion. Do 3 sets of 10 reps on each arm.

Straight Bar Curls:

Take a straight barbell and load it up with considerable weight, holding it in your hands with your palms facing upward. Have your hands at shoulder width as you lock your elbows into your sides. Slowly curl the bar toward your torso, squeezing the biceps during the range of motion. Hold at the contraction for a beat, then slowly lower the weight toward the starting position, as you concentrate solely on the negative movement. Visualize your biceps tearing up with each repetition. Repeat the process, cranking out 3 sets of 10 reps.

Of course, your gains will be minimal without the use of effective form. Do not swing your back or move your elbows during the range of motion.

>> Click here for Pete Sisco's Maximum Strength Program

If you are serious about transforming your body to its ultimate potential, get Will Brink's Bodybuilding Revealed with great reviews from top pro athletes like Lee Labrada, Charles Poliquin, and more.

>> Click here for AJ Dicaprio's Back and Biceps training video

 

Bowflex & Total Gym Home Gym
bowflex ultimate home gym

Bowflex Ultimate Home Gym

The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more.

Click here for the BowFlex Ultimate 2

bowflex revolution

Bowflex Revolution Home Gym

The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more

Click here for the Bowflex Revolution

total gym

Total Gym Home Gym

With Total Gym, you target all major fitness areas with just one workout: resistance training, cardio training and stretching. Everything your body needs on just ONE machine.

>> Click here for Total Gym - As Seen on TV with Chuck Norris & Christie Brinkley. 10% OFF with Promo Code: 11001  

Bicep Exercise Workout Equipment

ez curl bar


Olympic Bars, Workout Bars, & Attachments

Choose from a wide selection of Olympic Bars, standard weight bars, curl bars, cable attachments and accessores.

Click here for free weight workout bars

dumbbell weights

Pro Style Dumbbell Weights

Select from a variety of pro style dumbbells. Or if you have limited space, go for an adjustable dumbbell set such as the power block.

Click here for Pro Style Dumbbell Weights

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