Jason’s Workouts for Biceps
Biceps are one of bodybuilder’s and weight trainer’s favorite body part to train. The biceps are an extremely visible muscle and we all want those sleeve-busting arms. I thought about creating a page for arm workouts, for training biceps and triceps together. Although my workout routine will include an arm day from time to time, I find myself mostly training biceps and triceps on separate days, usually at the end of a bigger body part (ex: back and biceps, chest and biceps, shoulders and triceps, etc). So I decided to split them up here.
One thing to understand about training biceps is that they get a lot of work on back day. That being said, you may or may not want to schedule your biceps workout too close to back day, or at least not the day before you train back. That’s just my opinion. There’s also controversy on how often you should train biceps directly. My advise is find what works for you and do that. You may be better off training biceps once a week or you may need to train them more often for them to grow. Or perhaps just switch it up; train them once a week for a few weeks then switch to twice a week, then go back to once a week. There’s no right answer here; only you know if what you’re doing is working.
Below you’ll find a basic biceps workout along with some advanced workouts for biceps. You can either do these workouts with triceps and make an all-arm day out of it, or you can train biceps at the end of another body part.
Basic Biceps Workout
This is a very simple workout for biceps using basic exercises.
EZ Bar Curls: 3 sets of 8 reps
Hammer Dumbbell Curls: 3 sets of 10 reps
Preacher Curls: 3 sets of 12 reps
Intense Pump Biceps Workout
This bicep workout definitely focuses on getting a solid pump. With this workout you’re mixing moderate rep ranges with high rep ranges. The idea is to work all muscle fibers and completely exhaust your biceps. This is a workout where you will indeed feel your biceps and you’ll be pumped walking out of the gym. Of course this is only if you perform each exercise with strict form. Remember, we’re not just lifting weights; we’re building the muscle.
Incline Dumbbell Curls: 3 sets x 8-10 reps
Preacher Curls: 3 sets x 15-20 reps
Standing Barbell Curls: 3 sets x 8-10 reps
Dumbbell Hammer Curls: 3 sets x 15-20 reps
FST-7 Style Biceps Workout
This biceps workout uses Hany Rambod’s FST-7 training method (Google Hany Rambod FST-7 to learn more about this training style). FST-7 training has been effective many bodybuilders and athletes, and is often used to bring up lagging muscle groups. Check out this FST-7 style workout for biceps below. You may want to use this on a day you only train arms or biceps (perhaps a second biceps workout for that week).
Barbell Curls: 3 sets x 8-12 reps
Alternate Dumbbell Curls: 3 sets x 8-12 reps
Dumbbell Hammer Curls: 3 sets x 8-12 reps
FST-7 (Preacher Curls used in this example): 7 sets x 8-15 reps
Massive Biceps Workout
A huge set of biceps are a must-have and this workout will put some size on your arms. You’ll be going heavy with the weights so it helps to have a spotter to assist you to get those last few reps that you can’t get on your own. As you can see you’ll be doing more reps on the last exercise. This is to ensure you work all muscle fibers and exhaust your biceps.
Standing Barbell Curls: 4 sets of 6-8 reps
Alternate Dumbbell Curls: 4 sets of 8-10 reps
Dumbbell Hammer Curls: 4 sets of 10-12 reps
Quick Biceps Blowout Workout
This workout will create a super pump in your arms and it’s an extremely quick workout. I actually recommend doing this with triceps using the same concepts here (there’s a Quick Triceps Blowout Workout on my Triceps Workout page, so check it out and throw these 2 together on the same day).
Alternate Dumbbell Curls: 3 sets x 8-12 reps (drop set on final set)
EZ-Bar Curls: 3 sets x 8-12 reps (drop set on final set)
Preacher Dumbbell Hammer Curls (one-arm): 5 sets x 8-12 reps (30 second rest between sets)