biceps routine
Body Heatmap
Target Muscles
Hammer Curl (Dumbbell)
110 repsW
215 reps2
315 reps3
415 reps4
515 reps5
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
RPE
W
6
10
7.5
2
6.8
15
8
3
6.8
15
-
4
6.8
15
-
5
6.8
15
-
Bicep Curl (Dumbbell)
115 reps1
210 reps2
315 reps3
45 reps4
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
6.8
15
2
6.8
10
3
6.8
15
4
6.8
5
Seated Incline Curl
110 reps1
214 reps2
315 reps3
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
6.8
10
2
6.8
14
3
6.8
15
Dumbbell Standing One Arm Curl
110 reps1
210 reps2
315 reps3
415 reps4
Biceps
Dumbbell Standing One Arm Curl
Biceps
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
15
4
6.8
15
Pinwheel Curl (Dumbbell)
120 reps1
225 reps2
325 reps3
425 reps4
BicepsForearms
Pinwheel Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
6.8
20
2
6.8
25
3
6.8
25
4
6.8
25
