Biceps Workout Routines: Intermediate

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

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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