Build Bigger Biceps For Beginners & Teenagers

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Here is a great workout for beginners, teenagers and anyone that is trying to improve their biceps. This workout is only 4 exercises and will only take you about 30 minutes to do. You can do this workout 1-2 times a week depending on your recovery speed and your personal goals. Here is the full workout and it is Gain Certified
1) E-Z Curl Bar Curls 3 Sets x 6-10 reps (1:34)
2) Advanced Dumbbell Hammer Curls 3 Sets x 7/7/7 (2:35)
3) Dumbbell Sideways Hammer Curls On Preacher Pad 3 Sets x 12-15 reps (3:35)
4) E-Z Curl Bar Reverse Curls 3 Sets x 12-15 reps (4:20)