Exercise Older Adults – Intro/Cardio

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Practical session including introduction and cardio.

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14 Killer Bicep Exercises to mix up your Arm Workouts

14 Killer Bicep Exercises to mix up your Arm Workouts. I am a certified personal trainer and Nutrition & Wellness Specialist. Fitness is my passion and huge part of my life. I love everything to do with aesthetics, whether improving my own body or my clients. I try to improve mentally and physically every day. I am addicted to the sense of accomplishment, whether a routine or monumental task, it still gives me a sense of pride. The satisfaction I get from helping a client overcome a mental or physical limitation is something I cannot put into words. I really love what I do. http://BradGainesFitness.com/about

14 Killer Bicep Exercises to mix up your Arm Workouts. If you want to get a nice set of gunz, you need to work both the bicep and triceps muscles. This video shows examples of some different biceps exercises you can throw into your arm workouts to mix it up a bit.

14 Killer Bicep Exercises to mix up your Arm Workouts. Your triceps make up 3/4 of your arm mass, so make sure you throw in a good amount of triceps exercises along with you bicep exercises.

I had a long description for each exercise, but youtube wouldn’t let me save it because it was too long. Here is a list of the bicep exercises in order. A simple google search for each one will deliver you detailed instructions

1) Alternate Dumbbell Curls

2) Nilsson Curls

3) Alternate Seated Dumbbell Curls

4) Lying Overhead Cable Curls

5) Wide-Grip Standing Barbell Curls

6) Weight Plate Curls

7) Crossed Dumbbell Curls

8) Machine Preacher Curls

9) One-Arm Machine Preacher Curls

10) Squatting Cable Curls with Rope

11) Pausing Alternate Dumbbell Curls

12) Two-Arm Dumbbell Hammer Curls

13) Vertical Preacher Curls

14) Cable Curls with Rope

There are other variations of bicep exercises you can perform, but this is a good starting point. Make sure to pay attention in the gym and take precautions. It is easy to get injured if you are not alert of yourself and those around you. Most important of all, keep your lower back as straight as possible and pick up the weight using your legs.


14 Killer Bicep Exercises to mix up your Arm Workouts
Video Rating: 4 / 5


Steven Cannon says:

How many of these 14 workouts should I actually do a day and how many reps
of each?

TechGunsSportsLOVER says:

These are all sound exercises. Technique is never PERFECT but as long as
you are not engaging other muscle groups you will be ok. Momentum is used
all the time and is a natural movement.

M FULLER says:

Love the videos you put out it helps me out a lot for my workouts. Whats
the song used in this video?

leon adams says:

Good stuff mate


He’s just trying to show off , and some very bad form too.

Gadzooks says:

Horrible form bro.

Camelia Cojanu says:



terrible form bruh..good techniques and exercises though

spudgreg says:

More like 5 exercises done in different positions 

CuntFromHell Shitless says:

Great exercises :)

Kelvin Sanchez says:

14 Killer Bicep Exercises to mix up your Arm Work…:

Walkonandfetchwater says:

What is the song???

electricalron says:


cyolets yo says:

How long does it takes to get ur body nowadays looks like?
Also wanna to ask,how many sets n reps do u take for each game.

WorkYour Ass says:

yeah that standing curls he swinging alot but looks like he works lot off
so he got a good results anyways i dont think its need so much diffrent
ex keep using the simply one and its the best :)

Ronybhai Rony says:

its good for every one who make musels fast 

alejandro guzman says:

thanks alot man! very good and simple excercises to do… i think this
helps all the bodybuilding community in general

jamelia carter says:

Hey Brad! Thank for taking the time to make these videos. You really help a
lot of people and DON’T forget it!! I have a question. I am a female and I
want to know how many reps I should do to build muscle and still maintain
my girl like figure? I started doing about 4 sets of 6-7 reps with heavy
weights (example: biceps 30-35lbs). What do you think? Thanks again!!

Mokhtar Zaidi says:
John Blunden says:

It is good to see older people taking an interest in their health.

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