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Oldie Bicep Workout

by Old Lady wants Shred
10 athletes joined

Program Description

This bicep workout program is for individuals looking to enhance their upper arm strength and improve muscle definition. Over the course of 8 weeks you will engage in exercises that promote muscle growth and endurance, tailored to suit beginners and those with more experience. Join us to sculpt stronger, more defined arms with a program that balances challenge with achievable progress!!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 27, 2024 07:08
  • Last Edited
    Aug 02, 2024 04:59
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
2
Bicep Curl (Dumbbell)
3
8 reps
3
Bent Over Row (Kettlebell)
3
8 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
2
Bicep Curl (Dumbbell)
3
8 reps
3
Bent Over Row (Kettlebell)
3
8 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
2
Bicep Curl (Dumbbell)
3
8 reps
3
Bent Over Row (Kettlebell)
3
8 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
2
Bicep Curl (Dumbbell)
3
8 reps
3
Bent Over Row (Kettlebell)
3
8 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
2
Bicep Curl (Dumbbell)
3
8 reps
3
Bent Over Row (Kettlebell)
3
8 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
2
Bicep Curl (Dumbbell)
3
8 reps
3
Bent Over Row (Kettlebell)
3
8 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Bent Over Row (Kettlebell)
3
10 reps
4
Incline Curl (Dumbbell)
3
12 reps
5
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Bent Over Row (Kettlebell)
3
10 reps
4
Incline Curl (Dumbbell)
3
12 reps
5
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
2
Zottman Curls
3
10 reps
3
Concentration Curl
3
8 reps
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
2
Zottman Curls
3
10 reps
3
Concentration Curl
3
8 reps
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
2
Zottman Curls
3
10 reps
3
Concentration Curl
3
8 reps
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
2
Zottman Curls
3
10 reps
3
Concentration Curl
3
8 reps
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
2
Zottman Curls
3
10 reps
3
Concentration Curl
3
8 reps
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
2
Zottman Curls
3
10 reps
3
Concentration Curl
3
8 reps
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12-15 reps
2
Zottman Curls
3
12 reps
3
Concentration Curl
3
10 reps
4
Reverse Wrist Curl (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12-15 reps
2
Zottman Curls
3
12 reps
3
Concentration Curl
3
10 reps
4
Reverse Wrist Curl (Dumbbell)
3
12 reps
Week 1
1 / 8 Weeks
Day 1
1
Hammer Curl
3 Sets
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
5
Stretching
1 Set
5 mins
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12 Reps
2
Zottman Curls
3 Sets
10 Reps
3
Concentration Curl
3 Sets
8 Reps
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps