Don't blindly follow some high-volume workout from a pro bodybuilder! Hit these three moves hard and leave the gym feeling great and knowing your arms have gotten a loud and clear message to grow. It's great on it's own, but is also an ideal approach if you like to hit your arms with lower volume 2-3 days per week. That's the approach taken in the popular program Six Weeks to Sick Arms by Jim Stoppani.

Beginner Biceps Workout
1
EZ-Bar Curl
3 sets, 15, 12, 12 reps (rest 90 sec. )
2
Machine Preacher Curl
3 sets, 15, 12, 12 reps (rest 90 sec. )
3
Hammer Curl
3 sets, 15, 12, 12 reps (rest 90 sec. )
Bicep Workout Biceps