Battle of the Biceps

Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a sufficient number of reps. The below routine is designed to do both.

You’ll increase biceps size and strength by alternating between sets of higher and lower reps while increasing and decreasing the weight accordingly for a generous 14 sets per workout.And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods. Combine this routine with another bodypart if you dare, but if you can find time to do these mini-workouts on their own, make it so to increase the focus on your biceps and really see your efforts pay off.

After 4-6 weeks of this twice-a-week biceps regimen you should see a marked improvement. If you can, go for another couple weeks, as each additional workout will only add to your arm circumference. Remember, it takes time to see super-sized guns, and the bi’s are only one half of the equation (your triceps make up the other half). But if you can consistently hit your arms with volume and intensity week in, week out, biceps workouts won’t be so much of a guessing game.

Biceps-Building Routine   
                                                 

Day 1

Exercise                                      Sets               Reps*                                   Rest 
EZ-Bar Curl                                    4               12, 6, 12, 6         90 sec., 2 min., 90 sec., 2 min.
Seated Hammer Curl                   4               12, 8, 12, 8         90 sec., 2 min., 90 sec., 2 min.
Cable Straight-Bar Curl               4               10, 5, 10, 5                              2 min. 
Single-Arm Dumbbell                  2                   10, 10                                   1 min. 
Preacher Curl 

Day 2

Exercise                                      Sets               Reps*                                   Rest 
Cable Straight-Bar Curl               4              12, 6, 12, 6          90 sec., 2 min., 90 sec., 2 min.
Single-Arm Dumbbell                  4              12, 8, 12, 8          90 sec., 2 min., 90 sec., 2 min.
Preacher Curl 
EZ-Bar Curl                                    4              10, 5, 10, 5                               2 min. 
Seated Hammer Curl                   2                  10, 10                                    1 min.

*Adjust weight accordingly – heavier weight for lower reps, lighter weight for higher reps.