Workout Programs: Biceps.

Welcome to our Bicep workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

Without a doubt, bicep building is the favorite subject of virtually all bodybuilders. Everyone still likes to train biceps as hard as humanly possible, enlarging them to the point where they appear like softballs surgically inserted under the skin.

The biceps are the primary muscle group responsible for bending the arm. With an origin near the shoulder joint and insertions on the forearm bones, the biceps can contract to fully bend the arm from a straight position. Here are some workouts to help build those muscles and be the talk of the town. You can incorporate these bicep workouts into your existing workout or supplement it into a new workout.

Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!

Exercise/Beginner Routine #1 # of Sets # of Reps
Standing Barbell Curls 3-4 sets 8-12 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Seated Dumbbell Curls 3 sets 8-12 reps
Seated Dumbbell Concentration Curls 2 sets 8-12 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Barbell Preacher Curls 3 sets 8-12 reps
Nautilus Curls 3 sets 8-12 reps
Standing Dumbbell Concentration Curls 2 sets 8-12 reps

And even more workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Standing Barbell Curls 4-5 sets 8-10 reps
Standing Dumbbell Curls 4-5 sets 8-10 reps
Concentration Curls 4-5 sets 8-10 reps


Exercise/ Routine #2 # of Sets # of Reps
Preacher Curls 4 sets 10-12 reps
Standing Dumbbell Curls 4 sets 10-12 reps
Cable Preacher Curls 4 sets 10-12 reps
Concentration Curls 4 sets 8-10 reps


Exercise/ Routine #3 # of Sets # of Reps
Standing Dumbbell Curls 4-5 sets 6-12 reps
Incline Curls 4-5 sets 6-12 reps
Preacher Curls 4-5 sets 6-12 reps

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