HELLO DOSTO,
Aaj mai aapko biceps ki workout btaunga jisme aapko hand ki muscle gain krne me madad milega. ye kuch workout hai jisse aapke hand attractive, round aur broad dikhega.
LET'S START EXERCISE
3 SETS OF 12-15 REPS (REST- 60-120 SEC.)
1- BARBELL BICEPS CURLS
![Image result for BARBELL BICEPS workout](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiblEZaoMLfnZh8a0FQqVUvDDTjWO1vMqQEyWv7B99nsQsRymqLzpEEpKjQHyQ87a8wG4zAqcyHkWGKrbhtmGkM016ozWidYiX4amTrS6hEa-AU4JriqtpCZz7eZAaZyYYBWnM4Wo_c/s400/barbell-curl.png)
![Image result for BARBELL BICEPS workout](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaY-8b4e2Hzjb0jnd6SoxOJWGJdXfrv7lvR1zBXMmocK99dmsyGQPA5XHtPOJO0nVw_EgrDRHaxvUNtyasH5uic9rup_3pTqpnGO8qKMmDvvfyq9vzOSKCefhObcs-97lNcatI-ymt/s400/bicep-burbbell-curl.jpg)
2- DUMBBELL CURL
![Image result for DUMBBELL CURL workout](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_sTAL7_YfL1VQOsko-Vh8-XUuxQe3pBAvQEQ-0dTBe-FshDPyEOm4Gr1eYiGexMGqxvdHZh184vH2pX7ZvGN-R46V_e-cpBn4OYBSI12eal45GGaOqmjGXkagFQgGl7xnWFgo-eMi0QTdV7AjQHq0vPBgROBP1S8saSQ_W7ky8=s0-d)
![Related image](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSl4h6zjlaMRd2hVUNUE5LixlZ6mucPB720GPvUKu_YW9iKLKaI)
3- SEATED DUMBBELL CURLS
![Image result for SEATED DUMBBELL CURLS](https://s-media-cache-ak0.pinimg.com/originals/51/1c/1b/511c1b056d0303f150a7e79942d9d63f.jpg)
4- HAMMER CURLS
![Image result for hammer curl](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_u0rwV12iv1uQVCz8aEE4cPu16IlK6HxzX9zRpxAHNbEWQFKxunQwcEObCyex_SpHofsdVxNKJo3vP2WYAVpRqTTfOxJD3PnyUXvJli-4ix9sI033OBc2FiRlKIdS7w0OZDpgTqwkjgbb-6PWlOLR-8QE6JZlqLVw=s0-d)
![Image result for hammer curl](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_tN7T18iRRrzypBHjrUxUnQPHEAA3OnNs66nGQ7EqFcRwNJ49p8dNpRbuoBlsgn7u4SSnDU4Ro8fTdhXRVH_K3p_tHjN2l4kloU43OFbbVcOZPMUV2WhIEvlH_x_PwUcOsA5zZVBgaXsy9DwfqWOAalNWJ8dipb7kz0iHFCUJoRwqHUOp2DkkWTBuUeWUQNioaTl24gn1tp0m2AemCdHu8C3_DG3Qzg3GdiH9ePHVI=s0-d)
5- CONCENTRATION CURLS
![Image result for seated dumbbell concentration curls](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_uBcew11_cPLJ0PkY-ruLxP2ORxCUT7T8IWyjsoGv6BnNkSDjPzdjEkSEjQypMaEEKgwNYO47RyQsDCtQXGNUktvp2HsxCoeAT84mPx7bLDAoL75OD1xQfi1uhqc55Qu43MxqWR5a8=s0-d)
![Image result for seated dumbbell concentration curls](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_uxQE7J6JG6umDD3MqVZpt9esDMBb3N_2MhE0eBHhmh7Qo3E2-3gkZpcgmoBMO8ePRYKw5JXokpPANvHI8FmLSVgA-dHlM785HlXmsRqp0y48UAqeGTznpmHELYUllE2-P4jX9cbe0lTy8VtqDeMZdJqARlJowv165WMiC72g=s0-d)
I HOPE AAP SABKO YE BAHUT PASAND AAYI HOGI. AAP IS ROUTINE KO ACHHE SE KRE. AAP JALD HI BICEPS GAIN KER LENGE. AAP IN WORKOUT KO KERKE BAHUT ACHHI BICEPS PAA SAKTE HAI. YE BICEPS KI SABSE ACHHI AUR EFFECTIVE WORKOUT HAI. IN EXERCISE KO SERIAL SE KRE.
STAY FIT, LOOK GOOD
Aaj mai aapko biceps ki workout btaunga jisme aapko hand ki muscle gain krne me madad milega. ye kuch workout hai jisse aapke hand attractive, round aur broad dikhega.
LET'S START EXERCISE
3 SETS OF 12-15 REPS (REST- 60-120 SEC.)
1- BARBELL BICEPS CURLS
![Image result for BARBELL BICEPS workout](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiblEZaoMLfnZh8a0FQqVUvDDTjWO1vMqQEyWv7B99nsQsRymqLzpEEpKjQHyQ87a8wG4zAqcyHkWGKrbhtmGkM016ozWidYiX4amTrS6hEa-AU4JriqtpCZz7eZAaZyYYBWnM4Wo_c/s400/barbell-curl.png)
![Image result for BARBELL BICEPS workout](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaY-8b4e2Hzjb0jnd6SoxOJWGJdXfrv7lvR1zBXMmocK99dmsyGQPA5XHtPOJO0nVw_EgrDRHaxvUNtyasH5uic9rup_3pTqpnGO8qKMmDvvfyq9vzOSKCefhObcs-97lNcatI-ymt/s400/bicep-burbbell-curl.jpg)
2- DUMBBELL CURL
3- SEATED DUMBBELL CURLS
![Image result for SEATED DUMBBELL CURLS](https://s-media-cache-ak0.pinimg.com/originals/51/1c/1b/511c1b056d0303f150a7e79942d9d63f.jpg)
4- HAMMER CURLS
5- CONCENTRATION CURLS
I HOPE AAP SABKO YE BAHUT PASAND AAYI HOGI. AAP IS ROUTINE KO ACHHE SE KRE. AAP JALD HI BICEPS GAIN KER LENGE. AAP IN WORKOUT KO KERKE BAHUT ACHHI BICEPS PAA SAKTE HAI. YE BICEPS KI SABSE ACHHI AUR EFFECTIVE WORKOUT HAI. IN EXERCISE KO SERIAL SE KRE.
STAY FIT, LOOK GOOD
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