Toning bicep muscles and increasing muscle mass often requires the individual to perform a number of exercises based on resistance and training. This form of training however does not necessarily have to include the use of dumbbells or other weight- training machines. By utilizing your body weight you too can benefit from the effective results generally achieved with an adequate amount of resistance to improve strength and stimulate muscular growth in your biceps through a variety of exercises including dips and push-ups. So check out the 10 minute bicep blaster workout for some new ideas.
The 10 Minute Bicep Blaster Workout
Most bodybuilders when training to develop their biceps will often perform a number of strength-training routines two to three times each week on non-consecutive days to target specific muscle groups with a repetition range of exercises to effectively stimulate muscular growth without exceeding the maximum number of reps while maintaining the proper form. As such exercises which are traditionally perfumed in ten to twelve reps should be performed with a minimum of ten and a maximum of twelve to ensure the proper form is maintained for the duration the exercise is executed.
Warm up with cardio
Similar to any training workout individuals prior to training are strongly recommended to begin their workout with five to ten minute of a light cardio exercise as jogging, walking, or jumping rope as a method of preparing the body for the stress of the workout.
Most exercises aimed at targeting those biceps muscles are generally viewed as uncomplicated and often simple exercises easily performed throughout the typical daily routine whether at home or in the office environment.
A typical ten minute bicep workout will normally begin with performing two three exercise sets of push-ups aimed at stimulating muscular growth in the biceps, shoulders and triceps. During the exercise the individual is often required to position themselves on both the hands and knees on the floor placing both hands directly beneath the shudders. The toes should then be tucked in, lifting the knees until both legs are perfectly straight and off the floor. While contracting the abdominal muscles preventing arching of the lower back the arms are then bent to effect lowering of the chest towards the floor until the upper arms are recognized as almost parallel to the floor. This motion is followed by a push throughout the hands elevating the body and straightening the arms. The push-up exercise is typically performed in eight to twelve reps within the workout.
Body Part Isolation Exercises
Dips known for their advantage in isolating and targeting the triceps muscles stimulating growth is traditionally performed by the individual beginning the exercise by sitting in a chair in a upright position, legs extended in front and both feet securely planted on the floor. While contracting the abdominal muscles the individual should slide the solder blades in first downwards and then back. The feet are then pressed against the floor sliding the buttocks forward towards the edge of the chair until the upper arms are parallel to the floor pushing though the palms to straighten both arms. The dip should be completed in three consecutive sets of ten to twelve reps.
Arm Circle Exercises
The arm circle exercise for completing this ten minute workout is an effective way to simultaneously target the triceps and biceps muscles in a single exercise. By standing in an upright position placing both feet at hip-width apart the arms should be fully extended outwards at the sides parallel to the floor contracting the abdominal muscles to the lower back pushing the shoulder blades past the ears. Both arms should then be quickly rotated in small circles in one direction for a duration of thirty seconds before reversing the direction completing one set.
This basic bicep blaster workout is routinely performed in about ten minutes and has been widely used as an effective method of training the biceps and triceps muscles for muscular development and enhanced strength.