El primer ejercicio que vamos a hacer, es el ya famoso y conocido curl con barra de pie, aquí la idea es bajar lentamente de manera concentrada y evitar abusar del peso para no balancearnos y evitar daños en la columna, al llegar arriba apretamos los bíceps para generar tensión en el músculo, son 4 series de 12 repeticiones, con un descanso de 50 segundos entre serie y serie.

Today's routine is to work the biceps, which is one of the muscles that are present in the arms, specifically in the front, this routine consists of 5 exercises, where we will be using dumbbells and barbell with their respective discs, to start this series of exercises, first of all we must have an ideal clothing and footwear for sports, be clear as are each of the movements, have water on hand and make a good muscle warm-up where the whole body with each of the muscle groups, are ready to start in the best way.

The first exercise we are going to do is the already famous and well known standing barbell curl, here the idea is to descend slowly in a concentrated way and avoid abusing the weight so as not to swing and avoid damage to the spine, when we reach the top we squeeze the biceps to generate tension in the muscle, there are 4 sets of 12 repetitions, with a rest of 50 seconds between sets.

The biceps curl with dumbbells is our second exercise, this movement helps to give size and above all shape to the muscle we are working, the technique should be done with the greatest possible concentration, by raising a dumbbell, the other down, to perform this movement in both, we raise the two and make the greatest possible tension, this is repeated 12 times in 4 sets, rest is the same as the previous exercise, ie 50 seconds, and in that time we must try to hydrate to get a faster recovery.

Nothing better to work the biceps and the front of the forearms as the hammer, this is our third exercise, is a technique identical to the previous exercise called curl with dumbbells, what changes is the angle and therefore attacks another different area of the muscle that we are working, 3 sets of 10 repetitions will do at the time to be running this movement, the rest is 55 seconds, and of course the consumption of water during the rest is essential to recover energy and get the best way to the fourth exercise.

The fourth exercise that we are going to do, is known as the concentrated curl, this movement as its name says is done in that way, concentrated, the function of this curl, is to pick up the muscle, that is to give that round and defined shape to the biceps, is done sitting on a bench, chair or bent over, are 4 sets of 12 repetitions and squeezing the muscle in each rise to be done, so we will achieve the desired and quickly see the results.

The fifth and last exercise is to work the forearms, since we have a bad habit of not working them, the same happens with the calves, we focus on the upper part and forget them, but if we want a real muscular symmetry, the work must be even, that's why the routine ends with this movement, we lower the dumbbell as if we were going to drop it and then we go up and tighten it, this is done in 4 sets of 15 repetitions, with 50 second rests, when we complete this exercise we close the routine, I hope you like it and above all put it into practice, sincerely, it is very good, so let's train.