Gun Show Ready.
Making Muscles and Memories.
Here’s a sample routine you can try 2-3 times per week, allowing for rest days in between:
- Barbell Curls: 3 sets of 8-12 reps
- Dumbbell Hammer Curls: 3 sets of 10-15 reps per arm
- Incline Dumbbell Curls: 3 sets of 10-15 reps
- Concentration Curls: 3 sets of 12-15 reps per arm
- Cable Curls: 3 sets of 12-15 reps
Important Considerations:
- Warm-up: Before starting, do some light cardio and arm-specific warm-up exercises like arm circles and wrist rotations.
- Cool-down: After your workout, stretch your biceps and forearms.
- Listen to your body: If you feel any pain, stop the exercise.
- Nutrition and Rest: Proper nutrition and adequate rest are essential for muscle growth and recovery.
https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide