Biceps Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Articles and Videos.

Key Rules For Bicep Training

  • If you are a beginner, try training your biceps three times a week for six weeks.
  • For the intermediate lifter, training them directly every 5-7 days is sufficient, as they train indirectly when you do other workouts
  • Work with 8-12 sets in a session, with less total sets if you are going for heavy low rep work
  • Use a warm-up set of 10-12 reps at a lighter weight to get the blood flowing (this doesn’t count towards your 8-12 sets)
  • To give variety to the muscle, use 3-4 exercises in your session, with 2-3 sets of each
  • In general, the fewer the reps, the heavier weight you can use, and the longer your rest should be.
  • To engage the muscle more, try alternating dumbbell curls instead of both arms at once
  • For sets of 4-6 reps, use 2-3 minutes rest.
  • For sets of 8-12 reps, use 75-90 secs
  • For sets of 15-20+ reps, use 30-60 secs
  • Don’t cheat on your form. If a weight is too heavy, check your ego and switch to a lighter weight.

Sample Workouts

  • Using the above rules, select 3-4 exercises for your bicep day.
  • Try and vary the rep ranges on each, starting with the heavy low rep movement and finishing with high rep.
  • Rest should be longer for the first exercise, and reduce as your reps go up.
  • Make sure the exercises you choose hits the Long Head, Short Head, and Brachialis.
  • Space your bicep workout away from your back day (you can add a smaller arm session after a back workout), and complete it every 5-7 days.
  • Change your exercises every 6-8 weeks or at least vary the rep ranges
  • Remember to include a warm-up set to get the blood flowing

5 Arm Blasting Workouts by Alex Stewart (article does include tricep and forearm work if you’re interested)

Workout 1:

Barbell Curl – 3 sets of 4-6 reps (3 mins rest)

Dumbbell Bicep Curl – 2 sets of 8-12 reps (90 secs rest)

Standing Bicep Cable Curl – 3 sets of 15 reps (30 secs rest) 

Workout 2:

Incline Dumbbell Curl – 3 sets of 6-8 reps (2 mins rest)

Prone Incline Barbell Curls – 2 sets of 8-12 resp (90 secs rest)

Lying Cable Curl – 3 sets of 15 reps (30 secs rest)

Workout 3:

EZ-Bar Curl – 3 sets of 6-8 reps (2.5 mins rest)

Standing Cable Curl (Rope) – 3 sets of 12 reps (75 secs rest)

Concentration Curls – 3 sets of 15 reps (30 secs rest) 

Workout 4:

Close-Grip Standing Barbell Curl – 3 sets of 6-8 reps (2 mins rest)

Dumbbell Hammer Curl – 3 sets of 12 reps (75 secs rest)

Machine Preacher Curls – 2 sets of 15 reps (30 secs rest)

Workout 5:

(Weighted) Chin Ups – 3 sets of 6-8 reps (3 mins rest)

Incline Dumbbell Curl – 2 sets of 8-12 reps (90 secs rest)

Machine Preacher Curls – 2 sets of 15 reps (30 secs rest)

Bonus Information

Thanks for reading! I’d really appreciate it if you could share the article with friends and training partners 🙂

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