5 Effective Biceps Workout Routines: Beginner To Advanced

5 Intense & Effective Biceps Workout Routines
These 5 workouts take you from inexperienced beginner to intermediate levels, and focus on the addition of volume, intensity and advanced training techniques.

Workout Summary

Build Muscle
Split
Beginner
1
Barbell, Dumbbells, EZ Bar
Male & Female

Workout Description

The following 5 biceps workout routines are provided as examples of how to build volume and intensity over time. Beginners start basic, with low volume and a focus on progression. More advanced lifters who have already built quite a bit of strength will utilize more sets, and techniques such as rest pause training and slow negatives to assist with advancing the muscle building process.

Beginner Bicep Workout Routine

  • Frequency - 2 workouts per week, with at least 2 rest days between workouts.
  • Duration - 3 to 4+ months.
  • Focus - Improve exercise form, build stabilizer strength and progress in weight when possible.
  • Approach - Low volume and strength building in the muscle building rep ranges of 10-12 reps per set.
  • Remember - Beginners do not need volume or advanced training techniques to build muscle. They have muscles that are ready and willing to grow as long as they are challenged.  Resist the urge to add volume just yet.
  • Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.

Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.

Beginner Bicep Workout Routine
Workout One
Exercise Sets Reps Rest
EZ Bar Curls 3 10-12 2 min
Workout Two
Exercise Sets Reps Rest
Standing Dumbbell Curls 3 10-12 2 min

Experienced Beginner Bicep Workout Routine

  • Frequency - 2 workouts per week, with at least 2 rest days between workouts.
  • Duration - 3 to 4+ months.
  • Focus - Build strength and learn more about how body handles additional training volume.
  • Approach - Moderately low volume and strength building in the muscle building rep ranges of 8-12 reps per set.
  • Remember - You are still building muscle at a rapid rate.  Resist the urge to add volume just yet, remembering that the biceps are a relatively small muscle group and might be growing faster than you realize.
  • Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.

Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.

Experienced Beginner Bicep Workout Routine
Workout One
Exercise Sets Reps Rest
Barbell Curls 2-3 8-12 2 min
Hammer Curls 2-3 8-12 2 min
Workout Two
Exercise Sets Reps Rest
Preacher Curls 2-3 8-12 2 min
Cable Curls 2-3 8-12 2 min

Early Intermediate Bicep Workout Routine

  • Frequency - 1 workout per week, with at least 5 rest days before your next bicep workouts.
  • Duration - 6+ months.
  • Focus - Add more volume and intensity and continue to learn more about how the body handles additional training volume and greater demands.
  • Approach - Moderate volume and strength building in a variety of rep ranges.
  • Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.

Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.

Early Intermediate Bicep Workout Routine
Workout One
Exercise Sets Reps Rest
Barbell Curls 3-4 6-8 2 min
Seated Dumbbell Curls 3-4 8-12 2 min
Workout Two
Exercise Sets Reps Rest
EZ Bar Curls 3-4 10-12 2 min
Concentration Curls 2 20 2 min

Intermediate Bicep Workout Routine

  • Frequency - 1 workout per week, with at least 5 rest days before your next bicep workouts.
  • Duration - 6+ months.
  • Focus - Add slightly more volume and intensity and continue to learn more about how the body handles additional training volume and greater demands.
  • Approach - Moderately high volume in a variety of rep ranges beginning experimentation using advanced training techniques.
  • Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.
  • Rest Pause Sets - Use the same weight for all sets. Find a weight that allows you to perform 8-10 reps for the first set. Rest only 20 seconds between sets.
  • Drop Sets - Perform a set, then immediately perform 3 drop sets using progressively lighter dumbbells. After 2 minutes, repeat this process a second time.

Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.

Intermediate Bicep Workout Routine
Workout
Exercise Sets Reps Rest
Barbell Curls 4 6-8 2 min
Seated Dumbbell Curls 4 8-12 2 min
EZ Bar Curls 5 8-10 20 sec rest pause
Hammer Curls 2 + drop sets 6-10 2 min
Concentration Curls 2 20 1 min

Experienced Intermediate Bicep Workout Routine

  • Frequency - 1 workout per week, with at least 5 rest days before your next bicep workouts.
  • Duration - 12+ months.
  • Focus - Mixing volume, intensity and advanced training techniques. Progression will be difficult, but a lifter should strive to gain strength when possible.
  • Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.
  • Rest Pause Sets - Use the same weight for all sets. Find a weight that allows you to perform 8-10 reps for the first set. Rest only 20 seconds between sets.
  • Slow Negatives - Perform reps normally, but take 5 seconds after each rep to lower the weight back to its starting position.

Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.

Experienced Intermediate Bicep Workout Routine
Workout One
Exercise Sets Reps Rest
Barbell Curls 4 6-8 2 min
Seated Dumbbell Curls 4 8-12 2 min
Straight Bar Cable Curls 7 8-10 20 sec rest pause
Preacher Dumbbell Curls 2 10 - slow negatives 2 min
Concentration Curls 3 20 1 min
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About The Author
Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines.

11 Comments+ Post Comment

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Posted Tue, 02/12/2013 - 07:22
gajendra
Good exercise for biceps for everyone at whatever stage of body it is.
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Posted Wed, 02/13/2013 - 02:45
narjes
hi, your exercises are so good but we do it everyday , through different tv programs . if you have new exercises movement specially for abs, it will be more effective and we would be more thankful . be successful
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Posted Thu, 02/14/2013 - 02:25
Lovatic
I just wanna ask what should I eat after a workout to help growing muscles ?
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Posted Fri, 02/22/2013 - 15:23
Moar
very good routine for bicep ,
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Posted Sun, 03/03/2013 - 11:01
r kalra
workout one n workout two -it mean first week we have to do workout one n next week workout two , am i right ? please clear it
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Posted Fri, 08/23/2013 - 11:16
les lawson
I have the same question?
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Posted Thu, 03/07/2013 - 10:24
pranay
hey!!! i think i am stuck with a plateau...pls guide me some breaking exercise for specially triceps and biceps..
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Posted Tue, 07/16/2013 - 14:28
Sheikh Mudasir
How and what diet should be taken after workout
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Posted Wed, 10/08/2014 - 18:00
workoutseek.com
Can I increse muscle mass by this workouts?
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Posted Wed, 10/08/2014 - 18:01
george adams
Can I increase muscle mass?
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Posted Wed, 10/22/2014 - 12:13
Tony Kenyon
Can I have a BCAA drink during this workout?