Bicep workout routines

You must start with the beginner bicep workout and follow our bicep workout guidelines correctly! Remember, no bicep workout is meant to be easy. You get out what you put in. Work hard, follow our bicep workout guides, and you can increase the size and strength of your bicep muscles!

1 ) Builder (beginner bicep workout) - workout for first 8 weeks

Barbell bicep curl - 5 x 10 reps
Seated dumbell curl on incline bench - 3 x 8 reps
Barbell preacher curl - 3 x 10 reps
Reverse barbell curl - 3 x 12 reps

2 ) Growth King (intermediate bicep workout) - workout for second 8 weeks

Barbell bicep curl / Dumbell preacher curl superset
5 sets. 10 reps on barbell and 6 reps preacher
Seated dumbell curl on incline bench - 4 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Reverse barbell curl - 3 x 12 reps

3 ) Plateau Killer (advanced bicep workout) - workout for third 8 weeks

Barbell bicep curl / Seated dumbell curl on incline bench superset
6 sets. 10 reps on barbell and 6-failure reps bench curl
EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)
Single arm cable bicep curl - 3 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Standing dumbell hammer curl - 3 x 10
Reverse barbell curl - 3 x 12 reps

To get the full benefit of our bicep workout routines you need to eat the right foods.