Some people build impressive arm muscles with simple exercises, while others need more intense training to see results. If you’re in that second group and looking to pump up your biceps, I have the perfect routines for you.

These workouts will give your biceps the challenge they need to grow bigger and stronger. Let’s go!

Table of Contents

Routine 1

Standing Barbell Curl: 4 sets

Start with standing barbell curls to build overall arm strength. Aim for 15 reps on the first set, then 12, 10, and 6 reps on subsequent sets without pausing in between.

Incline Dumbbell Biceps Curl: 3 sets x 10 reps

Focus on isolating the biceps brachii with this exercise. Ensure only your forearms move, keeping elbows close to your body. Maintain a continuous motion without resting between sets.

Lying Straight-bar Cable Curl: 3 sets x 12 reps

This variant strengthens wrist muscles and front delts. Squeeze the biceps at the top of each movement for maximum isolation. Avoid breaks between sets for optimal results.

Reverse Ez-Bar Curl: 4 sets x 8-10 reps

Target the brachialis muscle and enhance bicep peak development. Concentrate on the forearms moving and squeeze the biceps at the top position. Keep the intensity high by skipping rests between sets.

Routine 2

Two Biceps Workouts For Massive Arms Discover two effective exercises to increase arm size and achieve those biceps you've always wanted. Improve your strength and confidence now!

Standing Ez-bar Biceps Curl: 4 sets

Using a semi-supinated hand position engages the brachioradialis for enhanced growth potential.

Maintain proper form and transition through 12, 10, 8, and 8 reps without rest.

Dumbbell Preacher Curl: 4 sets x 8-12 reps

The preacher curl emphasizes form and the mind-muscle connection.

Focus on strict technique with lighter weights. Then, maintain tension by avoiding breaks between sets.

Hammer Curl: 3 sets x 10 reps

This move targets the biceps and brachioradialis for overall arm development.

Perform the exercise continuously without resting for best results.

Reverse Cable Curl: 3 sets x 15 reps

Finish with reverse cable curls to target all bicep muscle fibres.

Bring elbows closer during the curl and focus on wrist positioning. Then, maintain a steady tempo without taking breaks.

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