Type:
Single Muscle Group
Level:
Intermediate
Days per week:
2 days
Sex:
Male & Female

I’ve given you guys samples of my bicep building methods here and there, but I think it’s time I give you the whole cake and stopped teasing you with those oh so delicious and moist, dark chocolate slices. That was one hell of a visual huh? I know.
Alright, this program I’m about to unveil is to be done over an 8 week span. It has helped me personally add a third of an inch to both of my arms. Granted, I am what you’d call an “advanced” lifter, being that I have been training for about 10 years now, so the results of this program will most definitely be amplified for any of you intermediate or beginner gym rats out there.
The “A” portion of this program will be the inaugural workout you’ll start things off with. The “B” side of the program will be the 2nd workout that I’ll be issuing, both to be done once a week for four weeks.
For example, you can utilize workout “A” with triceps and forearms on Monday, then hit workout “B” with back on Wednesday. There will be a “C” and “D” side as well, but these are implemented after four weeks in and used to finish the program off with. You read that right by the way. You’ll be training biceps twice a week for sick, nasty gains. The volume will be high, the exercises will hurt like hell and your arms WILL grow. Let’s begin, shall we?
Day 1
Biceps


Alternate hammer curl
Sets: 2 Reps: 20,15


Dumbbell bicep curl
Sets: 2 Reps: 20,15


Seated dumbbell curl
Sets: 1,2 Reps: 12,10


Barbell curl
Sets: 1,2 Reps: 20,15


Barbell curls lying against an incline
Sets: 1,2 Reps: 20,15


Cable hammer curls - rope attachment
Sets: 1,2 Reps: 25,20
Day 2 - rest day
Description is empty
No exercises
Day 3 - rest day
Description is empty
No exercises
Day 4
Biceps


Hammer curls
Sets: 1,1 Reps: 20,15


Alternate hammer curl
Sets: 1,1 Reps: 25,20


Seated dumbbell curl
Sets: 1,2 Reps: 12,10


Preacher curl
Sets: 1,2 Reps: 20,15


Cable preacher curl
Sets: 1,2 Reps: 25,20


One arm dumbbell preacher curl
Sets: 1,2 Reps: 20,15
Day 5 - rest day
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No exercises
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises