Type:
Split
Level:
Intermediate
Days per week:
1 day
Sex:
Male & Female
The following 5 biceps workout routines are provided as examples of how to build volume and intensity over time. Beginners start basic, with low volume and a focus on progression. More advanced lifters who have already built quite a bit of strength will utilize more sets, and techniques such as rest pause training and slow negatives to assist with advancing the muscle building process.
Day 1
Description is empty
Barbell curl
Sets: 4 Reps: 6-8
Seated dumbbell curl
Sets: 4 Reps: 8-12
Preacher curl
Sets: 5 Reps: 8-10
Alternate hammer curl
Sets: 2 + drop sets Reps: 6-10
Concentration curls
Sets: 2 Reps: 20