Fill your Sleeves and perform some Bicep Curls

If your time is limited in the gym each week, it's crucial to incorporate some curls into your workout routine. Curls are fundamental to promoting overall muscle growth, particularly in the biceps, which can enhance both your upper body strength and aesthetics. By focusing on this specific muscle group, you can achieve a more balanced physique and improve your performance in other upper body exercises.

In addition to your regular upper body exercises, consider adding the following bicep curl regimen to your program:

• Perform 4 sets of bicep curls each week to ensure adequate volume for muscle growth.

• Target an 8-20 repetition range for those sets, allowing for both strength and hypertrophy training.

By adhering to this structured approach, you can effectively stimulate your biceps and contribute to overall upper body development. Remember to vary your curl techniques, such as using dumbbells, barbells, or cables, to keep your workouts engaging and to hit the muscles from different angles.

Let us know how it goes! Consistency is key, and tracking your progress will help you stay motivated.

Watch the full video and follow Chris on Instagram, for more tips and techniques on optimizing your bicep training.

About The Parnell Plan:

Led by NYC personal trainer Chris Parnell, The Parnell Plan helps busy professionals get stronger, healthier, and more consistent — with personalized coaching that fits your lifestyle.