Without a doubt, bicep building is the favorite subject of virtually all bodybuilders. Everyone still likes to train biceps as hard as humanly possible, enlarging them to the point where they appear like softballs surgically inserted under the skin.
The biceps are the primary muscle group responsible for bending the arm. With an origin near the shoulder joint and insertions on the forearm bones, the biceps can contract to fully bend the arm from a straight position. Here are some workouts to help build those muscles and be the talk of the town. You can incorporate these bicep workouts into your existing workout or supplement it into a new workout.
Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!
| Exercise/Beginner Routine #1 |
# of Sets |
# of Reps |
| Standing Barbell Curls |
3-4 sets |
8-12 reps |
| Exercise/Intermediate Routine #1 |
# of Sets |
# of Reps |
| Seated Dumbbell Curls |
3 sets |
8-12 reps |
| Seated Dumbbell Concentration Curls |
2 sets |
8-12 reps |
| Exercise/Advanced Routine #1 |
# of Sets |
# of Reps |
| Barbell Preacher Curls |
3 sets |
8-12 reps |
| Nautilus Curls |
3 sets |
8-12 reps |
| Standing Dumbbell Concentration Curls |
2 sets |
8-12 reps |
And even more workouts ---------
| Exercise/ Routine #1 |
# of Sets |
# of Reps |
| Standing Barbell Curls |
4-5 sets |
8-10 reps |
| Standing Dumbbell Curls |
4-5 sets |
8-10 reps |
| Concentration Curls |
4-5 sets |
8-10 reps |
| Exercise/ Routine #2 |
# of Sets |
# of Reps |
| Preacher Curls |
4 sets |
10-12 reps |
| Standing Dumbbell Curls |
4 sets |
10-12 reps |
| Cable Preacher Curls |
4 sets |
10-12 reps |
| Concentration Curls |
4 sets |
8-10 reps |
| Exercise/ Routine #3 |
# of Sets |
# of Reps |
| Standing Dumbbell Curls |
4-5 sets |
6-12 reps |
| Incline Curls |
4-5 sets |
6-12 reps |
| Preacher Curls |
4-5 sets |
6-12 reps |
