Build Big Arnold and Ronnie Biceps

Bicep Workouts By: Personal Training in Mesa and Tempe AZ

Ready to build bigger biceps and trade in that size medium t-shirt for an extra large? These sleeve-busting bicep routines are sure to kick start your arm training. See workouts below. No male physique is complete without an impressive set of biceps, as they make every shirt and tank top look better.

How to get big biceps: A common mistake that I see guys make in the gym is not a lack of bicep training but, rather, excessive bicep training. It might look cool to walk around the gym doing bicep curls for two hours, showing off your pump, but does that build bigger biceps? Absolutely not.

You should be able to complete your bicep routines in less than 30 minutes, if not sooner. Additional training beyond this point could be counterproductive. The best bicep workout is one that will produce growth away from the gym. How to get big biceps? Train them hard and move on.

Training biceps too often is another common mistake. The biceps are directly involved in almost all back exercises, so they see plenty of action during these workouts. You will build bigger biceps by allowing them ample time to recover before training them again. Give your biceps a minimum of 4-5 days rest between workouts.

By comparison, the biceps are a relatively small muscle group and, quite frankly, don’t need a tremendous amount of work to grow. Even the best bicep routines performed too often or for too long will result in substandard development.

Best Bicep Workout

Workout #1
Standing Barbell Curl 3 sets, 6-8 reps each.
Incline Dumbbell Curl 3 sets, 8-10 reps each.
Superset (back to back, no rest):
Cable Rope Curl 12-15 reps each.
Dumbbell Preacher Curl 12-15 reps each. 3 Supersets.

Workout #2
Standing Cable Curl 3 sets, 6-8 reps each.
Standing Dumbbell Curl 3 sets, 8-10 reps each.
Superset (back to back, no rest):
Dumbbell Hammer Curl 12-15 reps each.
Concentration Curl 15-20 reps each. 3 Supersets.


Workout #3
Perform 1 set of each exercise, resting 1 minute between exercises.
Rest 3 minutes. Repeat 3 times.
Seated Alternating Dumbbell Curl 8-10 reps.
Standing Cable Curl 8-10 reps.
Barbell Preacher Curl 12-15 reps.
Dumbbell Hammer Curl 15-20 reps.

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