Bicep Workout Routine

In any arm workout routine, you will need to include exercises to work your biceps.

Your bicep workout routine can be done in conjunction with your tricep workout routine if you like. This will result in your arms feeling particularly pumped afterwards! You don't need to incorporate them however - you can do your triceps on a different day to your bicep workout. My suggestion is to do them both together for a few months, then for variation, change your routine so that you perform them on different days.

An effective bicep workout routine can consist of the following exercises:

  1. Run or cycle for 10 minutes (to warm up your muscles)
  2. Barbell Curls - 3 sets of between 6 and 10 reps
  3. Close Grip Chin Ups - 3 sets of between 6 and 10 reps (add weight for resistance if required)
  4. Concentration Curls - 3 sets of between 6 and 10 reps

Every 4 weeks or so, try alternating between one of the above exercises and one of the following:

  • Hammer Curls - 3 sets of between 10 and 15 reps (add weight for resistance if required)
  • Dumbell Curls - 3 sets of between 20 and 30 reps

The number of reps you perform will depend on your fitness goals.

  • If your aim is for strength or muscle size, perform between 6 - 10 reps
  • If your aim is for muscle tone, perform between 10 - 15 reps
  • If your aim is for aerobic fitness, perform 20 reps or more. For an aerobic workout, you don't really need to stick to this order. Your main focus is on raising your heartbeat - not lifting weights. Try jumping between these exercises and other muscle groups such as legs, back etc. Also, try removing weights and perform between 50 and 100 sets of each.

Make sure you drink plenty of water during your bicep workout routine.

To learn how to perform these exercises, see Best Bicep Exercises.

Tip: If you want your arms to look big, don't neglect your triceps. Your triceps are much larger than your biceps and you'll find that when you build up your triceps, your arms will look much bigger.

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

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