one-week biceps workout plan that you can do at home:

one-week biceps workout plan that you can do at home:

 

Day 1:

• Dumbbell curls: 3 sets of 10-12 reps

• Hammer curls: 3 sets of 10-12 reps

• Preacher curls: 3 sets of 10-12 reps

Day 2:

• Barbell curls: 3 sets of 8-10 reps

• Incline dumbbell curls: 3 sets of 8-10 reps

• Concentration curls: 3 sets of 8-10 reps

Day 3:

• Rest

Day 4:

• Repeat Day 1

Day 5:

• Repeat Day 2

Day 6:

• Rest

Day 7:

• Active recovery (go for a walk, swim, or do some light cardio)

Notes:

• Use a weight that is challenging but allows you to complete all the reps with good form.
• Focus on contracting your biceps at the top of each rep.
• Rest for 1-2 minutes between sets.
• You can also add some bodyweight exercises to your routine, such as push-ups, pull-ups, and rows.

It is important to note that you will not see significant results in just one week. It takes time and consistent effort to build muscle. However, this workout plan can help you get started on the right track.

Here are some additional tips for building biceps:

• Eat a healthy diet that is rich in protein.
• Get enough sleep.
• Stay hydrated.
• Avoid smoking and excessive alcohol consumption.
• Be patient and consistent with your workouts.

With hard work and dedication, you will eventually see the results you are looking for.