It is not important to lift heavy but it is important lift weights with the proper form. Any one can guide you about workout but its up to you how learn and feel it.
Barbell Curl
This is one of the basic and major workout to build mass to your biceps. Perform 4 set of biceps curl by increasing weight in each set with repetition of 15, 12, 10, 8 and rest of 30-40 seconds in each set.
To perform this workout stand upright and hold a barbell at a shoulder-width grip lowering your arms down to your thighs fully and bending slightly at your elbows as this will be your starting position.
Slowly raise the bar towards your upper chest, contracting your muscles and isolating the biceps and hold this position for 1-2 seconds and return back back to the starting position slowly.
Note: Avoid swinging during the workout.
Dumbbell Biceps Curl
This workout is the foundation of all the dumbbell biceps workout. Perform 4 set of dumbbell biceps curl by increasing weight in each set with repetition of 15, 12, 10, 8 and rest of 30-40 seconds in each set.
To perform this workout stand upright and hold one in each hand down the side of your body and palms facing each other.
Raise the dumbbell till the shoulders height and try to hold for one second and lower them back down slowly.
Try not to swing during the workout to avoid injuries.
Machine Preacher Curls
This workout helps to isolate the muscle of the upper arms while the movement totally focuses on the biceps muscle you intend to develop. Perform 4 set of Machine Preacher Curls by increasing weight in each set with repetition of 15, 12, 10, 8 and rest of 30-40 seconds in each set.
To perform this workout first sit on preacher curl machine and select the weight which you feel comfortable. Place the back of your upper arm on the pad of the preacher machine and grab the handles by facing the palms up.
Lift the handle to contract your biceps muscle and hold it for a second and lower it very slowly. Note only forearms should move and your upper arms must be stationary on the machine pad.
Cable Hammer Curls
Perform 4 set of Cable Hammer Curls by increasing weight in each set with repetition of 15, 12, 10, 8 and rest of 30-40 seconds in each set.
Choose a weight before you start and stand facing the Cable machine. Grab the cable rope using a neutral grip with your palms facing inward while standing straight.
Put your elbows close to your side by keep them stationary throughout the movement. Use your biceps to curl the arms till your forearms touches the shoulder and lower them back slowly and repeat this movement.
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