Being a beginner regarding working out is never easy, and in case you would like to strengthen your biceps for sure you will need weight lifting programs. To be able to follow the programs you will need weights or dumbbells and this way you will be able to strengthen and develop your biceps muscles. In order to make sure that you won’t get injured, you should always warm-up.
The program for weight lifting that is going to be presented has to goal of getting beginners used to perform a simple set of exercises with dumbbells. You should choose the weight that enables you to perform the set of exercises without losing strength. In case you feel like it is too easy to perform the exercises, you should go for a heavier dumbbell or make more reps for the exercises to be more effective.
The majority of the weight lifting programs include the normal curls. You should be able to do 2 sets of 10-12 lifts and allow yourself 30-45 seconds of rest between the sets.
Then there are also the hammer curls that are part of the program for weight lifting. Just as in case of the previous exercise, you should do 2 sets of 8-12 lifts this time and remember that during the exercise the palms should be facing each other.
You shouldn’t forget about the concentric curls either when creating your program for weight lifting. Again you need to perform 8-12 lifts on each side with a full range of movement and make 2 sets of this exercise.
Then move on to the reverse curls. This time you will make only one set of 10-12 slow lifts. Now the palms should be facing downwards.
One important thing regarding the weight lifting programs is that you shouldn’t forget to stretch after each exercise. The next part of the program is the normal alternate weight lifting. On each side you should perform 8-12 slow lifts and remember to never force the weight up. Move on to the hammer alternate. Perform 8-12 lifts on each side while keeping a good technique, meaning keeping the arms fully stretched.
The main point of the program for weight lifting is to be able to work yourself through all six exercises. Nonetheless in case you feel sore or tired, you should perform only the first four.
Before you start with the weight lifting programs it is better to have a medical check-up, especially in case you are overweight, have high blood pressure, or you haven’t been working out for a longer period of time.
The program for weight lifting has been designed to work all your biceps muscle groups. In case you are a beginner you should establish the correct technique while working with a suitable weight. It is natural to feel tired when performing the second or third rep, but keep in mind that it isn’t impossible to succeed.
You could also take a look at other weight lifting programs and see what they have to offer.
