Bicep Workout Routines
Best Bicep Workout

Looking for bicep workout routines? What are the best bicep workouts? Muscular, toned arms are sexy and you need the right approach to see results.

Maybe you already have decently sized biceps and just need to lose some body fat for them to show. Get walking fat boy. You need to up the cardio and tighten up your diet if this is the case.

But if you need to add some size to you arms you are in need of some bicep workout routines to get you on track.

Adding size also means needing to get your recommended daily calorie intake figured out for muscle building.

There's one rule of bicep workout routines and training: You must focus on getting stronger at compound exercises. And when we say compound movements, we mean exactly that; exercises that involve multiple joints, allow you to use the most external load, and give you the most bang for your buck.

There are dozens of bicep workout routines and tons of good arm isolation movements. Some of them include barbell curls, easy bar curls, reverse curls, hammer curls, alternating dumbbell curls, concentration curls, preacher curls, incline curls, drag curls, cross cable curls, lying triceps extensions, overhead extensions, cable pressdowns, rope pressdowns, and kickbacks.

Putting it all together for your best bicep workout

• Get strong erectors, hips, and legs by squatting and dead lifting.


• Focus on progressive overload on upper body compound movements such as close grip bench presses and weighted chin ups.


• Add in a variety of arm isolation exercises but don't necessarily go for progressive overload on these movements. Focus on "feeling" the right muscles do the work and think of "contracting your muscles against resistance." Go for higher reps on isolation movements and try to squeeze blood into the intended region.


• Don't spend the entire year specializing on bicep workout routines. We're not kidding here. Choose 3-4 three-week periods throughout the year to "blast" them and make them grow.

Three Bicep Workout Routines with a Focus on Maximum Arm Development

3 Day Total Body Routine

Monday

• A1) Parallel squat, 3 x 5
• A2) Glute ham raise, 3 x 8
• B1) Close grip bench press, 3 x 5
• B2) Weighted chin up, 3 x 3
• C1) Rope press down, 2 x 10
• C2) Hammer curl, 2 x 10
• D) Ab wheel roll out, 2 x 10

Wednesday

• A1) Conventional dead lift, 3 x 5
• A2) Bulgarian split squat, 2 x 10
• B1) Weighted dip, 3 x 5
• B2) Chest supported row, 3 x 10
• C1) Cable overhead extension, 2 x 10
• C2) Easy bar curl, 2 x 10
• D) Side plank, 2 x 45 seconds

Friday

• A1) Parallel squat, 3 x 5
• A2) Glute ham raise, 3 x 8
• B1) Bench press, 3 x 5
• B2) Weighted parallel grip pull up, 3 x 3
• C1) Lying triceps extension, 2 x 10
• C2) Preacher curl, 2 x 10
• D) Pallof press, 2 x 10

4 Day Lower/Upper Split Routine

Day 1 (preferably Monday)

• A1) Sumo deadlifts, 3x3, 2x5

Note: The last two sets of 5 will be done with a lighter load

• A2) Wall hip flexor mobilizations (x8/leg), Supine glute march (x5/leg), alternate b/w sets of deadlifts
• B1) Ultra high DB box step-ups, 3x8/leg
• B2) Half-kneeling cable lifts, 3x10/side
• C1) Pull-throughs or kettlebell swings, 3x15
• C2) Barbell roll-outs. 3x8
• D) Stretch something, for the love of God.

Day 2 (preferably Tuesday)

• A) Overhead med ball floor stomps 4x8, or clap push-ups, 4x6
• B1) Chin-ups, 3x3 - weighted, then 1xAMRAP

Note: First three sets will be heavy triples. Last set will be body weight for as many reps as you can do.

• B2) Low incline alternate DB press - neutral grip, 4x6/arm
• C1) 1-Arm standing cable row, 3x10/arm
• C2) Standing barbell half press, 3x8 (See video on right)
• D1) Face pulls w/external rotation, 2x12
• D2) Close grip push-ups, 2x10 - band resisted if necessary

Day 3 (preferably Thursday)

• A) Box jumps, 4x5
• B1) Front squats, 4x6
• B2) Split stance adductor mobilizations, (x8/leg)
• C1) DB reverse lunge - from deficit, 3x10/leg
• C2) Pallof press, 3x8/side
• D1) Barbell supine bridge, 3x8

• D2) Pick ONE biceps or triceps exercise for 2x10
• E) Fist Pump, 1x infinity

Day 4 (preferably Saturday)

• A1) Weeks 1, 2: Two-board press, 2x3, 2x6, Weeks 3, 4: Close grip floor press, 4x8
• A2) 1-arm DB farmer carry, 3x25-30 yds/side
• B1) Seated cable row - neutral grip, 4x6
• B2) Push-ups with chains, 3x8

Note: If no chains, perform Spiderman Push-ups for 3x6/leg

• C1) Standing half press, 3x8
• C2) Sled tug-o-war, 3x2 times through with15-20 ft rope.

Note: If you don't have access to a sled 1) find a new gym, and 2) substitute with DB hammer curls 2x10

• D1) Side lying external rotation - arm abducted 30 degrees (towel propped underneath elbow), 2x10/side
• D2) Scapular wall slides, 2x12

3 Day Body Part Split Routine

Monday: Chest, Shoulders, Triceps

• A) Incline DB press, 4 sets x 6-12 RM
• B) Decline barbell press, 3 sets x 6-12 RM
• C) Flat DB fly, 3 sets x 6-12 RM
• D) DB shoulder press, 3 sets x 6-12 RM
• E) Cable upright row, 3 sets x 6-12 RM
• F) DB Reverse fly, 3 sets x 6-12 RM
• G) Cable rope overhead triceps extension, 3 sets x 6-12 RM
• H) Triceps pressdowns, 3 sets x 6-12 RM
• I) Weighted triceps dips, 2 sets x 6-12 RM

Tuesday: Off

Wednesday: Legs, Calves

• A) Barbell front squat, 4 sets x 6-12 RM
• B) Reverse lunge, 4 sets x 6-12 RM
• C) Sissy squat, 3 sets x 6-12 R)
• D) Good morning, 4 sets x 6-12 RM
• E) Seated hamstring curl, 4 sets x 6-12 RM
• F) Standing calf raise, 4 sets x 6-12 RM
• G) Seated calf raise, 3 sets x 6-12 RM

Thursday: Off

Friday: Back, Biceps, Abs

• A) Lat pulldown, 4 sets x 6-12 RM
• B) One-arm DB row, 3 sets x 6-12 RM
• C) Cable straight-arm pulldown, 3 sets x 6-12 RM
• D) Incline DB biceps curl, 3 sets x 6-12 RM
• E) Barbell preacher curl, 2 sets x 6-12 RM
• F) Cable rope hammer curl, 2 sets x 6-12 RM
• G) Weighted crunch, 3 sets x 6-12 RM
• H) Dumbbell side bends, 3 sets x 6-12 RM
• I) Cable woodchop, 3 sets x 6-12 RM

Saturday/Sunday: Off

You need to stimulate your entire body to grow by using heavy compound movements and incorporate bicep workout routines as part of your bigger picture for total body growth.

Related pages:

Is physical fitness important?
The benefits of building muscle
Reasons to exercise
What is target heart rate?
The benefits of circuit training
Body weight circuit training
Fitness circuit training
Circiut training exercises
Bosu ball training
Dumbell workouts
Resistance band exercises
Best cardio workout
Fatburning workout plan
Fitness nutrition plan
Free workout plans
Lose weight walking
Muscle building workouts
Spinning workouts
Total gym workout routine
Lower body workout

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