The PERFECT Biceps Workout (Sets and Reps)

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Jeff Cavaliere from ATHLEANX.com presents what he considers the perfect bicep workout, blending heavy science and practical demonstrations using muscle markers. He outlines six requirements for comprehensive bicep training, emphasizing the bicep’s two heads (short and long) and their unique attachment points. The workout focuses on various aspects such as muscle stretch, rotation, and specific functions like elbow flexion, supination, and shoulder flexion. Jeff demonstrates exercises that optimize the bicep’s strength curve at different ranges of motion, and also addresses the brachialis muscle for overall arm development. The workout includes a mix of major and targeted exercises, combined with intensity techniques for maximizing effectiveness within a limited range of bicep exercises. Jeff concludes by encouraging efficient, science-backed training for impactful results.