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Easy To Follow Bicep Workout Routine For Massive Muscles

Biceps are like any other body part and you do not need to do thousands of biceps curls or isolation exercises in order for them to grow. In fact you should be able to get a good amount of growth with only 1-2 sessions per week of biceps training.

Remember

The biceps only make up about 1/3 of your arm size and the rest is triceps. In order to have big arms you need to train the triceps just as hard if not harder.

Your bicep workout routine should consist of exercises specifically designed to build mass and target all areas of the biceps.

In the beginning you only really need to do strict barbell curls to get good gains in mass and strength. As soon as you have some mass on your arms you are going to want to define them and develop them more and that is where different exercises come in.

Exercises for building mass
Heavy barbell curls

Increase the length of the biceps
Incline dumbbell Curls
Preacher Curls

For height when posing
Concentration curls

Outside biceps
Narrow grip barbell curls

Inner biceps
Wide grip barbell curls

Back exercises such as rows and pull ups also use your biceps as secondary muscles so that they get benefit from these exercises as well.

The Bicep Workout Routine

The follow home workout routine is designed to work the biceps at all angles and will provide some great growth providing you are train other areas of your body as well and are following a mass building diet.

There are 3 exercises for this biceps workout which are as follows:

Standing Biceps Curls
Incline Biceps Curls
Concentration Curls

You should complete 4 sets of each exercise with the following rep ranges: 12 , 10 , 8 and 6 reps.

Rest 30 - 60 seconds between each set.

You should aim to increase the amount of weight you lift for each exercise a little each week. This will keep your body constantly progressing.

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