Beginner Bicep Workout

This beginner's bicep workout hits the bicep muscle with two exercises for a total of 6 sets. This workout is ideal for those new to weight training.

Workout Summary

Build Muscle
Single Muscle Group
Beginner
1
Barbell, Dumbbells
Male & Female

Workout Description

This beginners bicep workout comprises of a total of 6 sets and 2 exercises. The workout is designed for new lifters and should be used before going on to a more advanced split routine with more exercises & sets.

This workout should do done once per week only.

Workout Notes:

  1. Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
  2. Strict technique on all exercises. (see bicep exercises)
  3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

Beginner Bicep Workout
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 15-12-10
Alternate Dumbbell Curl (not alternate version shown) 3 10
4 STARS
45 VOTES
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About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

239 Comments+ Post Comment

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Posted Thu, 05/20/2010 - 22:39
matthew ulloa
how can i get big in 2 days
Steven's picture
Posted Fri, 05/21/2010 - 08:02
Steven
You can't.
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Posted Mon, 12/13/2010 - 20:20
Mike
the only way you can get big in two days would be a pic of you and photo shop it. Ive recently begain working out and cant see the difference yet but can deff. fill the difference.
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Posted Sat, 06/18/2011 - 14:25
Alexander
only in your hottest wettest dreams. you should be asking "how can I get big in 2 years?"
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Posted Fri, 06/27/2014 - 10:46
Keith
Synthol, but I would srongly recommend you stay away from it.
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Posted Sat, 05/29/2010 - 12:30
Bardan
How lng do workers consider as a beginers?
Steven's picture
Posted Sun, 05/30/2010 - 15:07
Steven
That is a difficult question to answer. Generally you are no longer a beginner when you have a good grasp of form, and have made some good size and strength gains in the last 6 to 12 months.
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Posted Fri, 06/04/2010 - 17:21
John
I play basketball and haven't worked out in the weight room very much previously. I want to build up my biceps and also try to improve my speed/vertical jump. Are there any workouts that would help with this/
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Posted Sun, 12/26/2010 - 20:10
Tony Wallace
yes, the best work out program would be to include lots of stretching, chin-ups - lots of chin-up, hey John do all the routines that include your upper body to build biceps. As far as your jump, this is something you are born with. You can or can't. The only thing you can make better is form, not your jump.
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Posted Fri, 02/04/2011 - 14:16
Travis
Hey doing calf raises will slightly inprove your jump, however, don't go for size do a lower weight with very high reps, increase your weightly slightly each day but not a significant difference, like 10-15 lbs per more, remember to take a day off between so you don't over work them, let them heal or you'll loose your jump. Good luck
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Posted Sun, 06/06/2010 - 09:53
Nate
Yes. Just a full body workout, you will see performance increases across the board.
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Posted Thu, 06/10/2010 - 04:54
rookie
i hardly find time to exercise as my job starts from early morn and goes upto midnight.. In such cases how do i improve my physical fitness?? As i hardly find any time to hit the gym?? Any suggestions please??
Steven's picture
Posted Thu, 06/10/2010 - 07:39
Steven
Muscle and strength building doesn't have to take up 5 to 6 days per week. You can make very good progress while training only 2 days per week. Here is a sample, and effective 2 day training program: http://www.muscleandstrength.com/workouts/2-day-simple-ab-split-by-steve.html
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Posted Mon, 09/10/2012 - 19:14
mohammad hijazi
I suggest static contraction training, the fastest workout, good for people who barely have time and it works on power mostly
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Posted Fri, 06/11/2010 - 00:38
rookie
Wow thanks a lot Steve ia m definitely going to add this on. Thanks a lot...
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Posted Wed, 06/16/2010 - 12:27
mateo
steve i can only bench press about 95 pounds and i am 15 how can i improve. And also will doing weights stop my growth i am 5 foot 7
Steven's picture
Posted Wed, 06/16/2010 - 18:04
Steven
The most important thing you can do is stay persistent. I benched 95 for 5 reps at age 18 and now bench close to 400. Persistence is key! You also want to get enough to gain weight. Weight lifting will not stunt your growth. That's an old myth.
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Posted Thu, 06/17/2010 - 14:28
saafiin
hey steve i have been working out for the last 2 to 3 months....so far i hav been using weights of 5 pounds for my bicep curl (alternate dumbbell & hammer curl)...i do 4 sets of 16 reps...should start adding more weights with current weights or should i wait for more 2 to 3 months???
Steven's picture
Posted Sat, 06/19/2010 - 19:02
Steven
Yes, definitely add weight. Unless you are consistently trying to push yourself on every set, you won't add any muscle mass.
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Posted Sun, 06/20/2010 - 14:00
saafiin
Steve thanx for your reply man ...tomorrow i am gonna add more 5 pounds (2.5 k.g.)I think a total of 10 pounds would be good enough for some days...and then again am gonna add more weights..n e ways cheer man...
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Posted Sun, 06/27/2010 - 12:24
Addel
Hey! i just started working out. I'm 15. And i wanted to know is there a way to prevent/cure soreness after workout?
Steven's picture
Posted Mon, 06/28/2010 - 13:26
Steven
Hi Addel, Products like Scivation's Xtend can help reduce soreness. http://www.muscleandstrength.com/store/scivation-xtend.html
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Posted Mon, 06/28/2010 - 23:01
quwon
hey, how can i just get more muscle by not going to the gym .. can you give me a workout
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Posted Tue, 06/29/2010 - 14:54
Steven
Do you have access to any dumbbells or barbells?
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Posted Sat, 01/12/2013 - 18:15
Murray
Hello, I'm 14 years old and wanting to build on overall arm strength. I problem is I have relatively limited resources. I have a pull up bar of sort, and rowing machine, some small dumbells (only weight 4 pounds each or so I tried lifting numerous in one hand at a time. E), and some circular weights (the kind that go on a bar which I don't have so I have too lift it with a few fingers in the whole in the hole which makes me wonder if that is increasing my risk of injury and unsure if that is even using the right muscles. Theses are 4kg and 11.3kg). I also do not want to spend too much time on lifting? Could you please advice me on how to use my limited equipment and time most effectively? Also about the diet what sort of food should I be eating and NOT eating. My real concern is that if I eat more than will just put on weight making muscles look at even smaller. I thank you
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Posted Tue, 06/29/2010 - 16:15
Jimmy
hey im 14 ive been working out for 2 years and am getting ready to start football and i know we do a max out before the season and last time i maxed out with the bench press i got 225 but have been finding it harder to keep that going up as quickly as i use to. I wouldn't call it a Plateau but when you start lifting heavier weights does it take longer to make increases?
Steven's picture
Posted Tue, 06/29/2010 - 17:17
Steven
Hi Jimmy, The stronger you get, the slower the strength gains.
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Posted Wed, 06/30/2010 - 00:19
matt
hey im 15 just starting to lift i have a weight bench barbell dumbell and a pull down bar a pull up bar i was wondering if you could create me a workout schedule just for a day cause i havnt decided how many days im gonna be workingout. i am looking for rapid results also. if you can, please send schedule to pommer03@hotmail.com thank you.
Steven's picture
Posted Wed, 06/30/2010 - 14:43
Steven
Hi Matt, I recommend taking a look at the home based workouts. There are quite a few great workouts: http://www.muscleandstrength.com/workouts/home.html
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Posted Thu, 07/01/2010 - 13:50
The Sauce
I have a question, and iv heard several suggestions but I am not convinced. I do about 40min of cardio and 40 min of weights, and I know that its good to do some cardio before weightlifting to warm up, but is it best to do all cardio before, after, or integrated in between weightlifting? I guess it may depend on what the desired outcome is for, but I guess for a all around strength and stamina Thanks!
Steven's picture
Posted Fri, 07/02/2010 - 13:58
Steven
Hi Sauce, 5 to 10 minutes of light cardio to warmup the body prior to lifting is good. More intense cardio for health and/or fat loss should come after working out. If muscle building or a nice physique is a priority, then weight training should come first and foremost.
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Posted Thu, 07/01/2010 - 16:26
matthew
i have been working out for 3 weeks now i want to increase my biceps to where i can do 50 push ups easy how can i reach that goal with out actullay doing push ups
Steven's picture
Posted Thu, 07/01/2010 - 19:26
Steven
Hi Matt, Biceps aren't heavily involved with pushups. You would want to focus more on triceps. The best way I found to increase pushups is to perform them regularly.
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Posted Sat, 07/03/2010 - 04:39
saafiin
hey Steve how are you doing man??? can you please tell me how could i give pull ups.i know i am 93 k.g. i everyday try to give pull ups but i am just unable to do so.whats the best way to increase strengths in my arms.please let me know....
Steven's picture
Posted Tue, 07/06/2010 - 15:23
Steven
Hi Saafiin, Here is a great article on pull ups: http://www.muscleandstrength.com/articles/how-to-increase-wide-grip-chin-ups-in-4-weeks.html
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Posted Wed, 07/07/2010 - 17:12
Logan
Steve, I have been working out with some friends but am now building my own routine at home. I am familiar with the curls but should I increase weight with each set or keep the same weight just do 15-12-10 using that same weight?
Steven's picture
Posted Wed, 07/07/2010 - 18:55
Steven
Hi Logan, For a set of 15, when you can perform that many reps, add weight the next time in the gym. If you are training hard and can perform 15 reps on the first set, there's a good chance you can just keep the same weight and will struggle to hit 12 reps. I would keep the same weight for all 3 sets.
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Posted Thu, 07/08/2010 - 05:05
Logan
Ok, thanks Steve.
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Posted Thu, 07/08/2010 - 13:17
ali
Hey Wassup Guys..!! I just wanna know that what is the good time for workout?????
Steven's picture
Posted Thu, 07/08/2010 - 16:50
Steven
Hi Ali, I recommend working out when it is most convenient for you.
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Posted Fri, 07/09/2010 - 23:03
satish
hey steve.im 22 175cm and 60kg.am i having perfect weight?i look little skinny type.im going to gym for about 1month10days and did not gain weight.how to increase my weight please tell me.....
Steven's picture
Posted Sun, 07/11/2010 - 07:42
Steven
Hi Satish, To begin, I recommend training as hard as you can on every set, pushing for more reps, and ultimately more weight. If you do not do this, a proper diet will only add fat. Next, you simply need to start eating more. A beginner can can up to 15 pounds of muscle during his first year of training. It would be a good goal during the first year to gain at least 2 pounds per month. Eat at least 30 to 40 grams of protein every 2.5 to 3 hours. You may also need to eat 3200-3500 or more calories per day to gain weight, depending on your metabolism.
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Posted Sat, 07/10/2010 - 20:45
Shadow121
Hi,how can I increase my reps,I do like 11 one day have plenty of sleep and protein and only seem to be able to do about 9 the next, this is consistent in most exercises,I was just wondering how I can improve? thanks
Steven's picture
Posted Sun, 07/11/2010 - 07:45
Steven
Hi Shadow, You should only perform this workout once per week. The body needs time to rest and repair.
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Posted Sun, 07/11/2010 - 09:59
Shadow121
So you would reccommend only doing like chest x1 back x1 abs x1 and everything else only once a week then ? only problem with that is it then takes ages to get bigger, i am currently doing chest x2 arms x2 shoulders x1 then abs legs and back x1 thanks
Steven's picture
Posted Mon, 07/12/2010 - 14:24
Steven
Hi Shadow, Training each body part only once a week does not slow down muscle growth for most unless a proper diet or effort is lacking.
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Posted Mon, 07/12/2010 - 21:00
Shadow121
Do you 3 days is enough rest before doing the same muscle group again like: monday-arms tuesday back wed and thur -rest then friday arms again. or do I need a week to recover to improve reps and weight ?
Steven's picture
Posted Tue, 07/13/2010 - 12:47
Steven
Hi Shadow, The more frequently you train a body part, the fewer daily sets you should perform. You can work biceps for 6 sets once a week, or twice a week for 3 sets per workout. The total weekly sets should remain the same with either approach.
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Posted Tue, 07/13/2010 - 14:07
saafiin
hey Steve, can you notify me about the workout routine am following for bicep is adequate or not ?? #3 sets of barbell curl #4 sets of Dumbbell curl #4 sets of concentration curl i follow this routine 4 days a week....
Steven's picture
Posted Wed, 07/14/2010 - 12:13
Steven
Hi Saafiin, That's too much volume, and is counterproductive to muscle growth. I would perform that routine only once per week.

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