Bicep Workouts

Welcome to the bicep workouts main page. These bicep workouts will help you build those big thick guns you want! Click on a workout below to view the full workout details including weekly workout plan, exercise instruction videos, tips on maximizing the workout and workout notes.

We add new workouts to this section regularly, so make sure you bookmark this page and check back for updates.

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Beginner Bicep Workout
Doug Lawrenson

This beginners 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 who are looking to build muscle. Use this routine before moving on to a more advanced split.
The Big Arm Routine!
Doug Lawrenson

Want bigger arms? Arms stuck in a plateau? Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.