Workout Summary
Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Dumbbells
Target Gender:
Male & Female
Author:
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:
- 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.
- Strict technique on all exercises. (see bicep exercises)
- 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 |
Comments (220)
Add a comment
Posted Wed, 07/14/2010 - 14:53
Hi Saafiin,
Any muscle building workout will serve you well, as long as you work hard in the gym and eat correctly. There are no magic workouts...just different variations and options. Always pick the one that motivates you to train!
http://www.muscleandstrength.com/workouts/muscle-building.html
Posted Sun, 07/18/2010 - 12:00
Hey my name is Jeremey, ive been working out for a good 4 months now everyday. I spend about and hour a day in the gym. Alternating everyother day with upper and lower body. I have been at the same weight for 2 years now at about 155 pounds. And I do not look like I have gained any muscle mass. I drink protien drinks after each workout. What else can I do to gain weight but still look fit and get bigger muscles? Right now I can bench 220 and its a 10 pound increase from a month ago but I dont physically see the difference. What can I do?
Posted Mon, 07/19/2010 - 15:16
Hi Jeremey,
First thing I would recommend is not training so much. Muscle is built out of the gym, and training every day isn't the best way to build muscle. I would try a 3 day or 4 day split for a while.
Second, you need to never waste a set, always pushing for more reps and weight at every opportunity.
Third, you need to eat to grow. Most beginners can gain 15 pounds of muscle in a year. Here is an article on bodybuilding eating that might help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Mon, 07/19/2010 - 15:33
Thanks Steve,
One last question, for workout drinks what would you recomend. I drink protein right after my workout but is it better to drink it before or after my workout?
Posted Tue, 07/20/2010 - 14:35
Hi Jeremy,
It is a good idea to use a product like Xtend during a workout, and whey protein right after a workout.
http://www.muscleandstrength.com/store/scivation-xtend.html
Posted Tue, 07/26/2011 - 09:56
My husband has the same problem with gaining weight. He started drinking 2 protein shakes a day (1 after working out and the other before bed). He adds a packet of instant oatmeal to them (uncooked). It makes a more chewy protein shake but he started gaining weight pretty quickly while doing this.
Posted Tue, 07/20/2010 - 15:02
hi Steve,
hey man i am pretty much tensed about my arm fat...i need to lose my arm fat..what is the effective way to get rid of it.??please let me know.
Posted Wed, 07/21/2010 - 11:37
Hi Saafin,
A solid fat cutting diet will help. Here is an article I recommend:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Thu, 07/22/2010 - 10:49
Hello Steve,
First let me say i love your site, has lots of fabulous information.
Second, i used the beginner routine for back and chest muscle group today, and after about 2 months of
lifting i feel the muscles again, and it feels great.
Now for the question, is it necessary to add additional biceps exercise, so I have 3 different exercises for both, triceps and biceps (both from beginners guide), which i do on the same day?
If yes, can you suggest one, that would fit in.
Thanks
Posted Fri, 07/23/2010 - 09:12
Hi Mark,
You don't have to add in more exercises. I have been lifting for a very long time and rarely do more than 2 exercise for triceps or biceps. The biggest key is to keep pushing on the exercises you use, trying for more reps and weight when possible.
Posted Sat, 07/24/2010 - 02:59
Hey Steve,
Im 15 and I have been lifting for about 6months at the gym. Im finnally feeling fit enough to fit in with the big guys in the weight room. My Bench press is 135. Do you have any suggestions to get my bench press into the high hundreds? Thanks
Posted Sat, 07/24/2010 - 15:07
Hi Jeremy,
I have a couple questions before I make some suggestions. What is your current height and weight? And have you eaten a bodybuilding style diet before?
Posted Sun, 07/25/2010 - 14:20
Hey Steve, I am currently 5'11" and 140lbs. I have not eaten a bodybuilding style diet yet. Thank you for your time.
Posted Mon, 07/26/2010 - 09:32
Hi Jeremy,
My primary suggestion is to start focusing on diet. Lifting without eating properly can dramatically restrict gains. Here are a couple articles I recommend. Let me know if you have any questions.
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...
Posted Sun, 07/25/2010 - 10:27
Hi Steve
Im 17 and am doing the ab intermediate workout and beginner biceps,triceps,shoulders,legs and chest workouts, should i be doing 2 of these every day i go gym?.And is there any order in which i should do them to prevent fatigue?
Posted Sun, 07/25/2010 - 20:26
Hi Dave,
Some of the most common groups are:
Chest and Triceps
Shoulders and Biceps
You could swap biceps and triceps between the two workouts.
I would rest a couple days in between chest and shoulder workouts.
Posted Wed, 07/28/2010 - 14:00
Hey steve, just wondering how long i should be resting between each set, i was waiting 1 minute between as i read it can promote a greater muscle growth, but obviously if i rest for say 3minutes i can lift a heavier amount or perform more reps which would you advise or does it vary with different exercises and goals? thanks.
Posted Wed, 07/28/2010 - 19:36
Hi Mike,
I would rest between one and two minutes for bicep sets. You wait longer to regain more strength, but the bicep is such a small muscle that it won't matter much.
Posted Tue, 08/03/2010 - 19:51
Hi steve im a 15 year old boy been lifting weights on home gym for around 4 weeks now i have 2 5kg dumbells and i was wondering any advice on a lifting plan? Im 5'7 and weigh 65kg and a athletic build my max weight is 74kg any advise m8?
Posted Wed, 08/04/2010 - 10:12
Hi Andy,
Congrats on getting started. My biggest piece of advice is to find a way to get some heavier dummbbells. To build muscle and strength you need to push yourself on every set, for more reps and weight when possible. Without this progression of weight, it will be hard to make any muscle gains. Your body will adapt to the dumbbells very quickly.
Posted Tue, 08/03/2010 - 22:40
Hey Steve,
I guess my question would be that I would really like to lose the fat off my chest,what are some good routines to burn it off and tone it up ??
Would push ups every day help?? or is this more of a cardio thing to lose the fat???
Posted Wed, 08/04/2010 - 10:09
Hi Jimmy,
Workouts won't help much with fat loss. Diet is the real key. here is an article that can help you get started:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Wed, 08/04/2010 - 18:11
Thanks steve any ideas on what weights? Like the mass?
Posted Wed, 08/04/2010 - 19:11
Hi Andy,
Use at much weight as you can. On every set, perform as many reps as possible. When you can perform the recommended number of reps per set, add weight.
Posted Thu, 08/12/2010 - 23:55
how much weight should i start off with
Posted Fri, 08/13/2010 - 13:51
Hi Zelvin,
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. This will help you find the correct weight for each exercise.
Posted Fri, 08/13/2010 - 14:59
Hi Steve i have just started going to the gym . I have a doubt as i am a beginner can i do concentration curls for my biceps?? Coz the trainer at the gym said its not needed now as i have to first increase the size of my bicep before doing concentration curls. So any advice on bicep routines for beginners??..
Posted Sun, 08/15/2010 - 13:29
Hi Skinny,
Concentration curls are a very basic exercise and can be performed by beginners. I don't want to put you at odds with your trainer, but I'm not sure why he is advising you to avoid them.
Posted Sat, 08/14/2010 - 02:15
Hi I am 15 and pretty scrawny. I have a high mataboilism so even when I eat alot and work out alot I see very little change. I try to focus mainly on ab work and biceps but I am looking for any type of workouts that would give me better results in muscle gain in general. Or is it a good idea to maybe take some muscle powder?...thanks
Posted Sun, 08/15/2010 - 13:32
Hi Fred,
The 2 keys to muscle gains are eating enough to grow, and pushing yourself for more weight. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
For diet, I recommend checking out the following 2 articles:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Protein powder and possibly a muscle gainer would help. A weight gainer will help to add calories, and if you add to it some whole milk, it will be much easier to gain weight.
Posted Sun, 08/15/2010 - 05:41
hey, i can bench around 160 pounds at the age of 15. i was needing to know if it is safe to take supplements at my age or will it be dangerious. let me know the types i can take if any, thanks alot.
Posted Sun, 08/15/2010 - 13:38
Hi Alvin,
I recommend whey and casein protein, and a quality vitamin. Fish oil is also a great supplement to use for overall health. I recommend a fish oil supplement like Scivation's Essential FA:
http://www.muscleandstrength.com/store/essential-fa.html
Whey protein is good first thing in the morning and post-workout. Casein is great in between meals and before bed.
Posted Sun, 08/15/2010 - 21:17
http://www.muscleandstrength.com/store/muscle-gauge-whey-protein-isolate... hey steve. would this be ok to take as a whey supplement, if you have any other suggestions please let me know, thanks.
Posted Mon, 08/16/2010 - 15:00
Hi Alvin,
That's a solid choice. Scivation whey is also a great choice:
http://www.muscleandstrength.com/store/scivation-whey-protein.html
Posted Thu, 08/19/2010 - 18:38
Hi mate, I was wondering if you have to do a tricep workout along with this in order to eliminate any muscle inbalances ?? Or is it okay to do just this workout on its own ?
Posted Fri, 08/20/2010 - 10:56
Hi Jay,
You could work biceps and triceps together.
Posted Sat, 09/04/2010 - 01:51
hey steve
i was thinking to take some supplements to lose my fat.( at present am weighing in 96 kg which is pretty high according to my height 6 feet.), ....but i am a bit confused which one to select because i am vigilant about the side effects of using supplements.it would be great if you could suggest me some which doesn't have any side effect and which will also enable me to shed some kilos.
Posted Wed, 09/08/2010 - 09:07
Hi Saafin,
I would check out the top sellers...Lipo 6, Animal Cuts, OxyElite Pro.
http://www.muscleandstrength.com/store/category/fat-loss.html?dir=asc&or...
Posted Sun, 09/05/2010 - 02:17
I can't seem to get information on how long one must rest between each set in the Beginner's Workout for biceps.
Can anyone help?
Thanks.
Posted Tue, 09/07/2010 - 12:12
Hi Mohd,
Rest about 90 to 120 seconds between each set.
Posted Sun, 09/05/2010 - 14:41
I am doing biceps once a week. I mean all the exercise once a week and i do heavy as i can. Is that perfect?
Posted Tue, 09/07/2010 - 11:29
Hi Jack,
Once a week works well, especially if you are pushing with heavy weight.
Posted Tue, 09/14/2010 - 22:38
Hey is it okay to have a heavy meal just after exercising??
Posted Thu, 09/16/2010 - 08:59
Absolutely. It's best to eat your biggest meal of the day after lifting weights.
Posted Wed, 09/15/2010 - 19:28
hey ummm im starting to work out, and i actually have brothers than well weighed like 170 and benched about 380 pounds, but they are mostly short, as in my oldest is 5'6" and my second is 5'10" and my third, he graduated from highschool, benched 380 at 165 lbs, no steroids or anyhting like that, and hes like 5'7-5'8"
i just was doing stand up curl and... my mom was telling me not to because it stops and lowers something in your body, idk something like theres a growth line and when you work out standing it makes it smaller and smaller, and possible to even lose height, as what happened to my oldest brother. i just want to know if there is any bicept workouts that are sit down and dont put much pressure on your back or anything, i just still want to grow im only 5'6" and im playing football... give me some tips on sitting bicept workouts... and at the moment im benching only 185-190. thanks
Posted Thu, 09/16/2010 - 09:01
Hi David,
Weight training does not stunt growth. That's an old myth.
To keep your mom happy, you can sit and perform barbell and dumbbell curls:
http://www.muscleandstrength.com/exercises/seated-barbell-curl.html
http://www.muscleandstrength.com/exercises/seated-dumbbell-curl.html
Posted Fri, 09/24/2010 - 11:55
Hello,
I am a female who is trying to GAIN MUSCLE mass especially in my arms. I have been doing various biceps/triceps/shoulder home exercises on this site, drinking whey shakes with various muscle-building supplements, and gorging on chicken cutlets to the point of nausea. After 3 months absolutely nothing has happened, my arms just got even skinnier. And I keep increasing weight poundage on curl bar & dumbbells. Very frustrated, what should I do?
Posted Mon, 09/27/2010 - 08:20
Hi Frustrated,
The two keys to adding muscle are progressive resistance, or pushing yourself for more weight, and eating enough calories so your body can grow. It sounds like your diet is healthy, but it may be lacking in overall calories. Regarding training, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. If you don't push yourself on every set, you won't gain muscle - even if your diet is perfect.
Here are a couple diet articles that might help:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Tue, 11/01/2011 - 23:29
Hi frustrated,There are two things that could be wrong with your routine.You could be overtraining or not doing enough.Doing to much will get you very little and not doing enough could hender your growth.Don't beat yourself down with set after set,rep after rep because you seen it in some magazine.Besides most of those men and yes women are taking steriods or some god forbidding pill or potion. As far as arms go try training them and shoulders on different days.Shoulders are a much larger muscle than the arms and require more energy to train.Plus after shoulders your arms take a back seat to them and there probly isn't enough gas left in the tank to finish what you started.Train arms and ..shoulders on seperate days and see how much focus and energy you have.I suggest you take a week off and clear your mind and let your body relax and recooperate and start fresh the following week.As for exercises,TRY DOING 3 SETS OF BARBELL OR EZ BAR CURLS FOR 6-10 REPS AND FOLLOW UP WITH INCLINE DUMBELL CURLS FOR 3 SETS 8-10 REPS AND THATS IT.These two exercises alone will build mass and strength.As for shoulders try this and see how it works.1.DUMBELL PRESS 3 SETS OF 6-8REPS.2.UPRIGHT ROW 2 SETS OF 10 3.DUMBELL LATERAL RAISE 2 SETS OF 10 4.BENTOVER LATERAL RAISE 2 SETS OF 12 And thats it,short,simple and to the point.Your diet seems fine but watch out for those supple- ments that promise you this and that and do nothing but take your money time after time after time. Try spliting your protein shakes with natural protein like eggs and poultry.I cmmend you for your effort so don't give up.Remember rest means growth and less is usually more.Good luck and let me know how it's working.Stay strong and fit.
Posted Sat, 09/25/2010 - 21:13
Hi mark, I seem to be getting a similar problem,I do a chest workout once a week, (or legs,biceps,triceps) but chest is an example. i do like 9 reps one week have lots of protein and sleep and stuff and then seem to go down a rep the next week so i only do like 8 reps. can u explain that ? thanks bud
Pages
Add new comment