Best Biceps Workout Plan

4 Weeks / 2 Days per Week / Expert

0 ratings

Workout Summary

The rock-hard bulging biceps you desire are attainable with the Best Biceps Workout Plan. Combining the best bicep workout for mass with the best bicep workout for definition, the best bicep workout routine is sure to give you the type of arms that invoke awe and admiration. This great bicep work... more

The rock-hard bulging biceps you desire are attainable with the Best Biceps Workout Plan. Combining the best bicep workout for mass with the best bicep workout for definition, the best bicep workout routine is sure to give you the type of arms that invoke awe and admiration. This great bicep workout will guarantee your shirts fit better or not at all.

Arms are Important


Building great arms means finding the best arm workouts. While some may say that arm training is unnecessary or overrated, the truth of the matter is that the arms provide a great deal of support for a multitude of other exercise moves, as well as necessary tasks in everyday life.

Work in True Diversity for Beauty and Function


The best bicep routine will incorporate a two day per week schedule that provides the best bicep exercises aimed at gaining mass, gaining raw strength, and ensuring incomparable definition. The use of straight sets, low reps, and minimal rest are the backbone of this program. The best bicep exercise routine was built on solid research and will build biceps that are functional and aesthetically masterful.

Use Many Tools to Build Big Guns


The best biceps workout utilizes many tools, including the barbell, dumbbells, and cables. The effectiveness of the best workout for biceps is primarily due to the variety of exercises performed. Not only will different tools be utilized, but the biceps are targeted from every angle imaginable, along with differing grips. This means that the muscles are activated in each and every way possible, creating the breakdown necessary for the regrowth and increase in strength through every fiber.

Benefits of the Best Bicep Workout


You can use the best bicep workout for size, strength, or definition goals, but the benefits of all three will be evident when following this routine. This routine is simply the best workout for biceps because nothing is left out, and the proper execution of this plan guarantees muscle activation like never before.

If You Wish to Grow, Stop Lifting


Rest and recovery are paramount in obtaining maximum results. Working the biceps any more than the advised two days per week can prove detrimental in achieving the goals desired. It is vitally important to allow the necessary healing to take place in between workout sessions.

This routine is designed for advanced lifters ready to make massive growth in the biceps muscle. Performing the best bicep workout with dumbbells, barbells, cables, and bodyweight exercises requires intense effort, but also strict form. As with any routine, improper form, especially with heavy weights, can result in injury and major setbacks.

If the idea of building the biggest, most defined biceps possible is your goal, then the Best Biceps Workout Plan is your map. In just 30 days, the results will blow your mind, and the way you look at bicep training will never be the same.

Best Biceps Workout Plan

4 Weeks / 2 Days per Week / Expert

0 ratings
Best Biceps Workout Plan

Best Biceps Workout Plan

4 Weeks / 2 Days per Week / Expert

0 ratings

Workout Summary

The rock-hard bulging biceps you desire are attainable with the Best Biceps Workout Plan. Combining the best bicep workout for mass with the best bicep workout for definition, the best bicep workout routine is sure to give you the type of arms that invoke awe and admiration. This great bicep work... more

The rock-hard bulging biceps you desire are attainable with the Best Biceps Workout Plan. Combining the best bicep workout for mass with the best bicep workout for definition, the best bicep workout routine is sure to give you the type of arms that invoke awe and admiration. This great bicep workout will guarantee your shirts fit better or not at all.

Arms are Important


Building great arms means finding the best arm workouts. While some may say that arm training is unnecessary or overrated, the truth of the matter is that the arms provide a great deal of support for a multitude of other exercise moves, as well as necessary tasks in everyday life.

Work in True Diversity for Beauty and Function


The best bicep routine will incorporate a two day per week schedule that provides the best bicep exercises aimed at gaining mass, gaining raw strength, and ensuring incomparable definition. The use of straight sets, low reps, and minimal rest are the backbone of this program. The best bicep exercise routine was built on solid research and will build biceps that are functional and aesthetically masterful.

Use Many Tools to Build Big Guns


The best biceps workout utilizes many tools, including the barbell, dumbbells, and cables. The effectiveness of the best workout for biceps is primarily due to the variety of exercises performed. Not only will different tools be utilized, but the biceps are targeted from every angle imaginable, along with differing grips. This means that the muscles are activated in each and every way possible, creating the breakdown necessary for the regrowth and increase in strength through every fiber.

Benefits of the Best Bicep Workout


You can use the best bicep workout for size, strength, or definition goals, but the benefits of all three will be evident when following this routine. This routine is simply the best workout for biceps because nothing is left out, and the proper execution of this plan guarantees muscle activation like never before.

If You Wish to Grow, Stop Lifting


Rest and recovery are paramount in obtaining maximum results. Working the biceps any more than the advised two days per week can prove detrimental in achieving the goals desired. It is vitally important to allow the necessary healing to take place in between workout sessions.

This routine is designed for advanced lifters ready to make massive growth in the biceps muscle. Performing the best bicep workout with dumbbells, barbells, cables, and bodyweight exercises requires intense effort, but also strict form. As with any routine, improper form, especially with heavy weights, can result in injury and major setbacks.

If the idea of building the biggest, most defined biceps possible is your goal, then the Best Biceps Workout Plan is your map. In just 30 days, the results will blow your mind, and the way you look at bicep training will never be the same.

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Preacher Curl
  • Cable Machine
  • Chin-Up Bar
  • Barbell
  • Flat Bench
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best bicep workout should be done 1-2 times a week, if it is done anymore then that then you are just going to over kill your muscles and you will not achieve maximum results. Your bicep consists of inner and outer muscles and this workout includes exercises that will help to work both, as well as make your bicep longer. It is important to stretch your bicep muscle after completing the workout. This will help to prevent soreness and to get rid of some of the lactic acid build up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Shoulders secondary Chest secondary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best bicep workout should be done 1-2 times a week, if it is done anymore then that then you are just going to over kill your muscles and you will not achieve maximum results. Your bicep consists of inner and outer muscles and this workout includes exercises that will help to work both, as well as make your bicep longer. It is important to stretch your bicep muscle after completing the workout. This will help to prevent soreness and to get rid of some of the lactic acid build up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Shoulders secondary Chest secondary Biceps primary Lats primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best bicep workout should be done 1-2 times a week, if it is done anymore then that then you are just going to over kill your muscles and you will not achieve maximum results. Your bicep consists of inner and outer muscles and this workout includes exercises that will help to work both, as well as make your bicep longer. It is important to stretch your bicep muscle after completing the workout. This will help to prevent soreness and to get rid of some of the lactic acid build up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Shoulders secondary Chest secondary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best bicep workout should be done 1-2 times a week, if it is done anymore then that then you are just going to over kill your muscles and you will not achieve maximum results. Your bicep consists of inner and outer muscles and this workout includes exercises that will help to work both, as well as make your bicep longer. It is important to stretch your bicep muscle after completing the workout. This will help to prevent soreness and to get rid of some of the lactic acid build up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Shoulders secondary Chest secondary Biceps primary Lats primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best bicep workout should be done 1-2 times a week, if it is done anymore then that then you are just going to over kill your muscles and you will not achieve maximum results. Your bicep consists of inner and outer muscles and this workout includes exercises that will help to work both, as well as make your bicep longer. It is important to stretch your bicep muscle after completing the workout. This will help to prevent soreness and to get rid of some of the lactic acid build up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Shoulders secondary Chest secondary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best bicep workout should be done 1-2 times a week, if it is done anymore then that then you are just going to over kill your muscles and you will not achieve maximum results. Your bicep consists of inner and outer muscles and this workout includes exercises that will help to work both, as well as make your bicep longer. It is important to stretch your bicep muscle after completing the workout. This will help to prevent soreness and to get rid of some of the lactic acid build up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Shoulders secondary Chest secondary Biceps primary Lats primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best bicep workout should be done 1-2 times a week, if it is done anymore then that then you are just going to over kill your muscles and you will not achieve maximum results. Your bicep consists of inner and outer muscles and this workout includes exercises that will help to work both, as well as make your bicep longer. It is important to stretch your bicep muscle after completing the workout. This will help to prevent soreness and to get rid of some of the lactic acid build up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Shoulders secondary Chest secondary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best bicep workout should be done 1-2 times a week, if it is done anymore then that then you are just going to over kill your muscles and you will not achieve maximum results. Your bicep consists of inner and outer muscles and this workout includes exercises that will help to work both, as well as make your bicep longer. It is important to stretch your bicep muscle after completing the workout. This will help to prevent soreness and to get rid of some of the lactic acid build up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Shoulders secondary Chest secondary Biceps primary Lats primary Middle back primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Preacher Curl
  • Cable Machine
  • Chin-Up Bar
  • Barbell
  • Flat Bench

132 people started this plan

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Best Biceps Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Preacher Curl
  • Cable Machine
  • Chin-Up Bar
  • Barbell
  • Flat Bench

132 people started this plan