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
