Biceps Training Exercises

Great, based on your details, I can create a customized biceps training routine for you. You aim to focus on muscle tone and strength. You have an intermediate fitness level and access to dumbbells and resistance bands. You enjoy high-intensity training and can devote 45 minutes per workout session. Your current routine includes full-body workouts three times a week, and you have a preference for hammer curls. You're inspired by Arnold Schwarzenegger and plan to train five days a week. Your milestone is to bicep curl 50lbs dumbbells.
Customized Biceps Training Routine
Warm-Up
Arm circles: 1 minute
Resistance band pull-aparts: 1 minute
Biceps Training
Monday and Thursday: Dumbbell Focused
Standing Dumbbell Curl: 3 sets x 12 reps
Hammer Curls: 3 sets x 12 reps (your favorite)
Concentration Curls: 3 sets x 10 reps
Tuesday and Friday: Resistance Band Focused
Resistance Band Curls: 3 sets x 15 reps
Resistance Band Hammer Curls: 3 sets x 12 reps
Resistance Band Preacher Curls: 3 sets x 10 reps
Wednesday: High-Intensity Circuit
Dumbbell Curl to Press: 3 sets x 10 reps
Hammer Curl to Squat: 3 sets x 10 reps
Resistance Band Row to Curl: 3 sets x 12 reps
Cool Down
Stretching: 5 minutes
Breathing exercises: 2 minutes
Tips
Rest 60 seconds between sets for optimal recovery.
Use challenging weights but maintain good form.
This routine should help you reach your goal of curling 50lb dumbbells while also giving you a toned and strong appearance. Enjoy your training!