Biceps Workouts
Biceps workouts are always among the favorites for guys in the gym. The size of your guns is something that always stands out. Nowadays, many women also take advantage of arm workouts. Usually they’re training get a “toned” look to their arms instead of more size. My workouts for the biceps incorporate multiple high intensity techniques to finish the muscles without spending a ton of time in the gym. Here are my two favorite biceps routines.
Biceps Workout #1
Barbell Curls – 3 straight sets after warming up, starting with heavier weight for around 10 reps. Do another set for about 15 reps and finish with one of around 20.
Two-Arm Hammer Curl – I like to use a hammer curl bar to hit both arms at once. This is a drop set with 2 or 3 drops
Machine Curls – For a little change of pace I Iike to do a rest-pause set on some type of biceps exercise machine. Get a decent amount of reps, rest for around 10 seconds, then continue. Drop the weight if you want to finish with more reps
21s – This is an old school biceps exercise. Take a weight curl it halfway up for 7 reps. Then go from halfway to the top of a curl rep for another 7. The final 7 are full reps. Adjust the full reps based on how many you can do
Incline Bench Curls Superset – Start with incline dumbbell curls done with both sides at a time. Then switch to hammer curls or alternating dumbbell curls. I like to finish my superset with standing dumbbell or hammer curls
Biceps Workout #2
Cable Curls – As above, I start this workout with 3 straight sets. One difference here is that I like to use an EZ-curl attachment to the cable. Start by going heavy for around 10 reps on the first set. The second set should be medium weight, with the last being done with a lighter weight.
Rope Hammer Curls – This is a drop set with 2 or 3 sets of reps. Doing these with a cable definitely makes for quicker drops.
One-Arm Machine Preacher Curls – This is done by going to failure with one arm, then immediately training the other. You then go back to the first arm you were working on to continue this superset. Try going for 3 rounds going between your left and right arms. I also like the drop weight for the last set of this superset.
Dumbbell Hammer Curl Superset – I like to do a lot of reps on this superset. Start by doing dumbbell hammers, curling with both arms. Once you can’t do any more switch to alternating hammer curls. To finish, I like to do a modified drag/hammer curl to exhaust the muscles as much as possible.
Supinating Dumbbell Curl Superset – This is done the same way as the dumbbell hammer curl superset.