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.

Need some more info and advice on workouts? The Muscle and Strength members have got your back! Ask one of our experienced members over at the Muscle and Strength Forum.

3 Step Bigger Badder Biceps Workout

Author: Joey Vaillancourt

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Joey Vaillancourt provides you with 3 badder bicep workout options that focus on 3 primary bicep building exercises.

66 comments

Blast And Pump Arm Workout

Author: M&S Writers

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Arm day workouts that blast and pump the biceps and triceps by cycling between training volume and training intensity.

91 comments

Cable Only Arm Workout

Author: M&S Writers

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Need a new way to beef up your arms? This cable only bicep and tricep workout allows you to build muscle without moving from station to station.

10 comments

Power Muscle Burn Bicep Workout

Author: Steve Shaw

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Build bulging biceps by blasting them in different rep ranges, including the use of power, muscle building and burn sets.

268 comments

Beginner Bicep Workout

Author: Doug Lawrenson

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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.

198 comments

The Big Arm Routine!

Author: Doug Lawrenson

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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.

363 comments

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