I 34 Migliori Allenamenti Per i Bicipiti

I 34 Migliori Allenamenti Per i Bicipiti

: in questo articolo vedremo come allenavano i bicipiti grandi campioni del calibro di Arnold Schwarzenegger, Larry Scott, Jay Cutler, Dorian Yates, Kevin Levrone ecc..ecc..

1) Arnold Schwarzenegger

Un paio di incredibili “picchi” è sempre stato il biglietto da visita di Arnold. Ispirato dall’impressionante massa delle braccia di Larry Scott, Arnold ha poi sviluppato i bicipiti più massicci fino ad allora mai apparsi sulla scena del body building.

Per riuscirci ha evitato gli esercizi alle macchine dedicandosi esclusivamente ai pesi liberi, con carichi molto elevati: “Quando lavoro sui bicipiti ho quasi le allucinazioni. Mi immagino il braccio che si gonfia fino a riempire la stanza. So che può sembrare una follia, ma quando vuoi qualcosa sul serio la vedi sempre molto più grande di quanto non sia”.

Barbell Curls 6 set x 6-10 reps

Seated Dumbbell Curls 6 set x 6-10 reps

Concentration Curls 6 set x 6-10 reps

2) Joel Stubbs 

Barbell Curls 8 set x 12 reps

Dumbbell Curls 4 set x 12 reps

Machine Preacher Curl 5 set x 12 reps

Concentration Curl 3 set x 12 reps

3) Albert Beckles

Seated Dumbbell Curls 4 set x 8-10 reps

Cable Curls 4 set x 8-10 reps

Concentration Curls 3 set x 8-12 reps

Single Arm Cable Curls 3 set x 8-12 reps

4) Robbie Robinson

Barbell Curls 4 set x 6-10 reps

Barbell Preacher Curls 4 set x 8-10 reps

Concentration Curls 4 set x 8-10 reps

5) Larry Scott

Immaginatevi su una spiaggia sabbiosa a Santa Monica, in California, nel 1965. Arnold è ancora un adolescente in Austria, e la maggior parte delle persone non ha mai sentito parlare di bodybuilding o ha mai visto quello che chiameremmo un bodybuilder. Il sollevamento pesi è un’attività di culto coperta solo da alcune pubblicazioni selezionate.

Larry Scott era il miglior culturista dell’epoca, diventato celebre per lo sviluppo delle sue braccia e per aver inventato l’omonima panca, utilizzata tutt’oggi per lo sviluppo dei bicipiti.

Two Arm Dumbbell Preacher Curl 3 set x 6-10 reps

EZ Bar Preacher Curl 3 set x 6-10 reps

Reverse Grip EZ Bar Curl 3 set x 6-10 reps

Spider Curl 3 set x 6-10 reps

6) Mike Matarazzo

EZ Bar Preacher Curl 4 set x 10-12 reps

Seated Alternating Dumbbell Curls 4 set x 10-12 reps

Concentration Curls 4 set x 10-12 reps

ideways One Arm Dumbbell Preacher Curls 4 set x 10-12 reps

Reverse Grip EZ Bar Preacher Curls 4 set x 10-12 reps

7) Phil Heath

Barbell or Dumbbell Curls 4 set x 10 reps

Preacher Curls 4 set x 10 reps

Incline Curls 4 set x 10 reps

Hammer Curls 4 set x 10 reps

8) Freddy Ortiz

Barbell Curls 5 set x 10 reps

Seated Alternating Dumbbell Curls 5 set x 10 reps

Close Grip Barbell Curls 4 set x 8 reps

Pulley Concentration Curls 5 set x 10 reps

9) Lee Priest

Barbell Curls 5 set x 6-8 reps

Dumbbell Curls 5 set x 6-8 reps

Preacher Curls 5 set x 6-8 reps

Cable Curls 5 set x 6-8 reps

10) Paul Demayo

Barbell Curls Unknown

Seated Alternating Dumbbell Curls Unknown

Machine Preacher Curls Unknown

11) Leroy Colbert

Alternating Dumbbell Curls 4-5 set x 6-10 reps

Concentration Curls 4-5 set x 6-10 reps

Seated Barbell Curls 4-5 set x 6-10 reps

Reverse Barbell Curls 4-5 set x 6-10 reps

12) Jay Cutler

Barbell Curls 5 set x 15 reps

Single Arm Dumbbell Curl 3 set x 12 reps

Single Arm Preacher Curl 3 set x 10 reps

Hammer Curl 2 set x 12-15 reps

13) Kevin Levrone

Barbell Curls 4 set x 8 reps

Alternating Dumbbell Curls 4 set x 8 reps

Preacher Curls 4 set x 8 reps

One Arm Dumbbell Curls 4 set x 8 reps

14) Dexter Jackson

Standing Barbell Curl 4 set x 6-10 reps

EZ Bar Preacher Curl 4 set x 8-10 reps

Seated Dumbbell Curl 4 set x 8-10 reps

15) Manfred Hoerbel

Seated Incline Dumbbell Curls 2 set x 5-10

Thumbs Up Rope Curls 2 set x 8-12

EZ Bar Curls 2 set x 5-8

16) Sergio Oliva

Superset: Barbell Curls and Standing French Press 2 SS da 6, 8

Superset: Cambered Bar Preacher Curl and Cable Push Downs 2 SS da 6, 8

Superset: Dumbbell Preacher Curls and Cable Kickbacks 2 SS da 6, 8

17) Vince Taylor

Barbell Curls 5 set x 6-12 reps

Seated Dumbbell Curls 5 set x 10-12 reps

Hammer Curls 5 set x 10-12 reps

18) Kal Szkalak

Incline Dumbbell Curls 5 set x 8-10 reps

Barbell Preacher Curls 5 set x 8 reps

Machine Curls 5 set x 12 reps

Cable Concentration Curls 5 set x 12 reps

Reverse Curls 5 set x 12 reps

19) Flex Wheeler

EZ Bar Curls 3 set x 10 reps

Single Arm Preacher Curls 3 set x 10 reps

Concentration Curls 3 set x 10 reps

20) Bill Pearl

Seated Dumbbell Curl 4 set x 8-10 reps

Barbell Curls 4 set x 8-10 reps

21) Bertil Fox

EZ Bar Curls 6 set x 6-8 reps

Incline Dumbbell Curls 6 set x 6-8 reps

Dumbbell Concentration Curls 6 set x 6-8 reps

Barbell Preacher Curls 6 set x 6-8 reps

One Arm Cable Curls 6 set x 6-8 reps

22) Mike Christian

Barbell Curls 4 set x 8-10 reps

Dumbbell Incline Curls 4 set x 8-10 reps

Machine Curl 4 set x 8-10 reps

High Cable Curls 4 set x 8-10 reps

23) Boyer Coe

Barbell Curl 3 set x 8 reps

Incline Dumbbell Curl 3 set x 8 reps

Machine Curl 3 set x 8 reps

Cable Curl 3 set x 8 reps

Reverse Incline Dumbbell Curl 3 set x 8 reps

24) Brian Buchanon

Barbell Curl 5 set x 6-8 reps

Seated Dumbbell Curl 5 set x 6-8 reps

Cambered Bar Preacher Curl 5 set x 6-8 reps

Concentration Curl 5 set x 8-10 reps

25) Dorian Yates

Incline Dumbbell Curls 1 set x 6-8

EZ Bar Curls 1 set x 6-8 reps

Nautilus Curls 1 set x 6-8 reps

26) Ronnie Coleman

Barbell Curls 4 set x 12 reps

Seated Alternating Dumbbell Curls 4 set x 12 reps

Preacher Curls 4 set x 12 reps

Cable Curls 4 set x 12 reps

27) Paul Dillett

Barbell Curls 4-5 set x 10-12 reps

Preacher Curls 4-5 set x 10-12 reps

Concentration Curls 4-5 set x 10-12 reps

28) Lou Ferrigno

Barbell Curls 2 set x 15-20 reps

Incline Dumbbell Curls 3-4 set x 8-10 reps

Preacher Curl 4 set x 8-10 reps

29) Frank McGrath

Barbell Curls 3 set x 12-16 reps

EZ Bar Curls 3 set x 8-12 reps

Dumbbell Curls 3 set x 10-12 reps

30) Serge Nubret

Barbell Curl 8 set x 12 reps

Dumbbell Curl 8 set x 12 reps

31) Reg Park

Barbell Curls 5 set x 5-8 reps

Incline Dumbbell Curls 5 set x 5-8 reps

32) Shawn Ray

Barbell Curls 4 set x 8-10 reps

Dumbbell Preacher Curls 4 set x 8 reps

Concentration Curls 4 set x 10-12 reps

33) Dave Draper

Dumbbell Curls 5 set x 6 reps

Sitting Dumbbell Curls 5 set x 6 reps

Incline Dumbbell Curls 5 set x 6 reps

34) Marcus Ruhl

Machine Preacher Curls 4 set x 8-10 reps

Dumbbell Curls 4 set x 6-10 reps

Standing Two Arm Cable Curls 4 set x 8-10 reps