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Build Bigger Biceps in Just Six Weeks

Most fitness-minded individuals will set goals for themselves at the beginning weeks of the new year. Many even set standards for particular muscle groups that need improvement. The truth is, we all want results and quickly. The main focus of this article is to kickstart your training on one of the most highly revered muscle groups – the biceps!
Bigger Biceps For Size & Strength
Your biceps might not be the strongest muscle in your body, and they’re certainly not the largest.  However, large, bulging biceps, complete with road map vascularity are an indicator of overall strength, more so than any other muscle group.
When it comes to building mass, you need to lift heavy weights, this is a training concept that remains constant when building muscle for any part of your body. While this workout routine doesn’t necessarily focus on strength – it favors size – a noticeable gain in strength will be inevitable. The following training program is designed to add extra inches in a matter of six weeks.
Biceps Training Routine
This routine is a 2 day a week split. Because the biceps are a smaller muscle group, they tend to recover faster, thus, so long as you have at least 2 days to recover between workouts, you should be able to train biceps twice per week. This split is a nice way to break up your normal routine. s/w = Super Set with
Monday – Legs
  • Exercises of Choice
Tuesday – Back & Biceps
  • Back – Exercises of Choice
  • Dumbbell Curls (Standing, Alternating) – “Run the Rack”: 7 Sets of 7 reps – 15 to 30 seconds rest between sets, start with a very low weight (so low it’s very light) then work your way up to your max weight and then back down again. For example: 7 x 15lbs, 7 x 20lbs, 7 x 25lbs, 7 x 30lbs (max weight), 7 x 25lbs, 7 x 20lbs, 7 x 15lbs
  • Barbell Spider Curls – 3 x 8 – 12
  • Cable Curls – 2 x 8 – 12
  • Cable Curls “21’s” – 1 set only – Be sure to choose a suitable weight, or drop as required. Perform 7 reps at the lower end of the movement, then perform 7 reps at the top end of the movement, followed by 7 complete curls. (Video Example)
  • Concentration Curls (Seated, Alternating) – 2 x 12 – 15 (No rest between sets, choose a very light weight and focus on squeezing at the top of the movement to exaggerate the pump).
Wednesday – Rest
Thursday – Chest & Shoulders
Focus on compound movements here, spending a good deal of time pressing heavy weight. Shoulder exercises focused on the traps (rows etc.) can be performed on Saturday.
  • Exercises of Choice
Friday – Biceps & Triceps
  • Triceps – Exercises of Choice – We just did chest yesterday so keep the weight low and focus on blood volume.
  • Standing Barbell Curls s/w Reverse Grip Barbell Curls – 3 x 8 – 12 (You will likely need 2 different weights for this)
  • Seated Incline Dumbbell Curls – 3 x 8 – 12
  • Barbell Preacher Curls – 3 x 8 – 12
  • Concentration Curls (Seated, Alternating) – 2 x 12 – 15 (No rest between sets, choose a very light weight and focus on squeezing at the top of the movement to exaggerate the pump).
Saturday – Abs, Calves, Traps
  • Exercises of Choice
Sunday – Rest
What are some good exercises to get killer biceps?
  1. Standing Barbell Curls
  2. Reverse Grip Barbell Curls
  3. Seated Incline Dumbbell Curls
  4. Barbell Preacher Curls
  5. Concentration Curls
How to maximize bicep curls?
What is the best Bicep workout for strength and size?

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