Biceps Training Programs

Biceps Training Programs

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Biceps Training Programs

The biceps recover faster than most other muscle groups in your body. For example, your chest, back, and quads are muscle groups which require a considerably greater amount of recovery than the biceps.

Because the biceps are so small, many find it possible to do two biceps workouts a week, using minimal number of overall sets (6-8) staying within the bodybuilding rep range (6-12).

Overall Biceps Mass

Standing Barbell Curls

Biceps Length and Lower Thickness

Incline Curls
Preacher Curls
Arm blaster Curls

Biceps Peak

Cable Concentration Curls
Dumbbell Concentration Curls
Twisting Dumbell Curls

Outer Biceps

Narrow-Grip Barbell Curls
Narrow-Grip Preacher Curls
Concentration Curls

Inner Biceps

Wide-Grip Standing Barbell Curls
Seated or Standing Dumbell Curls
Incline Dumbell Curls
Standing Alternate Dumbell Curls

Biceps Seperation and Definition

The Workouts

High Repetition / High Set Training
Reverse Curls

**Workout #1**
Exercise	Sets	Reps
Standing Curls with Straight or E-Z Curl Bar	4	15, 12, 10, 8
Seated Alternate Dumbbell Curls	3	12, 10, 8
Preacher Curls with E-Z Bar	3	12, 10, 8

**Workout #2**
Exercise	Sets	Reps
Concentration Curls	4	15, 12, 10, 8
Standing Curls with Straight or E-Z Curl Bar	4	15, 12, 10, 8
Dumbbell Preacher Curls	3	12, 10, 8

Try to adopt good form while performing these motions. It can be easy to get injured if you choose to cheat or perform sloppy reps. Although applying the cheating method can prove to be beneficial in certain circumstances - just don't do it accidentally or for every set!

Take care,

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