Bicep workout routines

The previous articles on ab workouts( part1 & part2 ) was so informative to my readers that i received overwhelming response asking for more.The one answer which i replied to them was " workout consistency". Every trainer has his own style of instructing when it comes to workout routines but not for bicep.Most ofthe bicep routine followed worldwide are simmilar.In this post i have worked out a workout plan which is designed to last for 24 weeks.Select the plan according to your level and follow the routine for the first 8 weaks.Once the 8 weeks is completed, you will have the knowledge to design your own bicep workout routine that suits you and your bicep building goals.

Beginner bicep workout - workout for first 8 weeks

Barbell bicep curl - 5 x 10 reps
Seated dumbell curl on incline bench - 3 x 8 reps
Barbell preacher curl - 3 x 10 reps
Reverse barbell curl - 3 x 12 reps


Intermediate bicep workout - workout for second 8 weeks

Barbell bicep curl / Dumbell preacher curl superset
5 sets. 10 reps on barbell and 6 reps preacher
Seated dumbell curl on incline bench - 4 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Reverse barbell curl - 3 x 12 reps

Advanced bicep workout - workout for third 8 weeks

Barbell bicep curl / Seated dumbell curl on incline bench superset
6 sets. 10 reps on barbell and 6-failure reps bench curl
EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)
Single arm cable bicep curl - 3 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Standing dumbell hammer curl - 3 x 10
Reverse barbell curl - 3 x 12 reps

To get the full benefit of the bicep workout routines you need to eat the right food. For more information on what to eat to get the most out of the bicep workout routines read articles for Beginners, Skinny Males, Overweight Males.