Build bigger biceps by blasting them in different rep ranges, including the use of power, muscle building and burn sets.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout15-30 minutes
  • Equipment Required
    Barbell, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This bicep workout will help you build arm size by focusing on three different training approaches, all used in the same workout. You will be performing this workout only once a week.

  1. Power. You will perform 4 power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the 4 sets. When you can perform 5 reps for all 4 sets, move up in weight.
  2. Muscle. Muscle sets for biceps are performed in the 6 to 12 rep range. When you hit the upper rep limit of 12, move up in weight. You will be performing 4 total muscle sets in each workout, using 2 different exercises.
  3. Burn. You will perform 2 burn sets at the end of your workout - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. 
Bicep Workout
Exercise Sets Reps
Standing Barbell Curl - Power 4 3 to 5
Barbell Preacher Curl  - Muscle 2 6 to 12
Seated Dumbbell Curl - Muscle 2 6 to 12
Preacher Cable Curl - Burn 2 40
Posted on: Fri, 12/05/2014 - 02:02

Steve em doing 3 exercises of abs daily should I do this workout with abs or should I don't do abs on that day ? And before any exercise daily I do push up & chin ups so this is good or not ? or I leave doing this ?

Posted on: Tue, 05/27/2014 - 06:18

My "problem" is the fact that my biceps brachial grow according to the cycles of mass and define themselves (with a visible increase in vascularity even at rest), but do not progress in terms of strength.
It is 3 years old that I raise the same weights, maybe with the change of 1-2kg, but the circumference of the arm has gone from 32cm to 39 ...

As additional information I can tell you that the sixth repetition of a series of 10 have a net breakdown of muscle. Until the fifth repetition ok, I just feel the progressive fatigue, but from the sixth unexpectedly biceps no longer wants to contract. The weight that I use on a barbell curl for 10 reps is shaped 8/10kg per share, more than 6/8 kg barbell. A pittance.

On the other hand, I can very well do exercises that exceed 20 and even 30 reps; with an increase in mass and an improvement in high repetitions in training thereafter.

Important thing: when I cycle power, 24/48h after training the doms I have NEVER, EVER.
When I bulk I have little or nothing. Even when I change the routine.
But when I train even with sets of 30 or 40 I have doms.

For example, the card shown here, the only exercise that really destroys the biceps is the last one. The first I do not feel well and I laugh for small weights that I use.
The other two medium-range feel them little. If I get them to 12 is already better.

And 'the only muscle to behave that way. The others respond well to different types of training.

Could it be the type of fibers? I'm going crazy!

Posted on: Fri, 04/18/2014 - 01:34

Can you add this workout with another arm workout during the week?

Posted on: Wed, 02/19/2014 - 10:33

hello Steve Sir!
I have one question regarding this workout.,
Please tell me how to perform the Barbell curl Power sets?
you have mentioned 3-5 reps for 4 sets using same weight.
suppose I use 20kg on either side of barbell.
so does it mean I do 5 reps of that & take a break. do another set of 5 reps again of same weight.

someone confused me by saying that power set means drop set & u have to drop weight after 5 reps n perform another 5 reps then drop again and continue the pattern.
please clear my doubt. thanks

Posted on: Mon, 02/03/2014 - 04:19

hey steve,
i wnt to make muscular arms so please give me some tips

Posted on: Sun, 10/06/2013 - 13:32

How often can this workout be performed throughout the week?

Posted on: Mon, 08/05/2013 - 18:55

So how long would I need to follow this routine? And I'm suppose to use the same weight for each exercise? Also should I do any other bicep workouts along with this after this routine.....say like preacher curls?

Posted on: Thu, 05/30/2013 - 23:09

what is the weight like heavy or light ?

Posted on: Fri, 03/15/2013 - 04:32

what are the program for a week

Posted on: Fri, 03/15/2013 - 01:38

Hello Steve..

Can i Hit 4 Set for each Exercise?

Posted on: Mon, 02/18/2013 - 13:56

Hi steve.
Pls ans me power workout in chest ,triceps,biceps.

Posted on: Tue, 01/29/2013 - 09:07

So i can't more sets than that?

Posted on: Sun, 12/23/2012 - 13:55

What if you don't have a preacher curl stand?

Posted on: Wed, 11/21/2012 - 09:32

Hi! Steve
Did you mean heavy weights by power set?

Posted on: Tue, 10/09/2012 - 13:38

instead of doing cable preacher curl, can i do standing cable curl. How good that is?. if not good, what are other options in place cable preacher curl because i do not have cable preacher curl. can i add hammer curls in muscle exercise also?

just asking for sake of knowledge, if one person does workout with weight in kilograms one week and the next week he uses weight in pounds in some other gym? though he uses weight as per his capacity. How good or bad it is?

Posted on: Tue, 10/09/2012 - 07:56

hello what is the recovery time between the series?

Posted on: Sat, 09/22/2012 - 14:44

Should i do each excercise after finished the one before? (do all the 4 sets of the standing barbell curl and then move to the 2 sets of barbell peacher curl and so on or do one set of each excercise and then repeat all over until finished?)

monil dass
Posted on: Mon, 09/17/2012 - 17:23

hey please sugest me if there is anything wrong in taking Creatin suplemnt
i am doing workout for about 2 yrs but never tried creatin

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Posted on: Fri, 09/21/2012 - 14:17

Hi Monil,

I would recommend Creatine for most people. Take a look at our Expert Creatine Guide:

Posted on: Sat, 09/15/2012 - 09:09

hey im currently doing:
alternating bicep curls 3 sets of 8 reps
preacher curls 3 sets of 8 reps
incline dunbell curls 3 sets of 8 reps
hammer curls 3 sets of 8 reps

im just wondering when my body gets used to these bicep exercises what bicep exercises i should change to? hope someone can help thx :)

Posted on: Sat, 08/18/2012 - 13:56

How much recovery time is needed after each set?

Posted on: Fri, 08/10/2012 - 19:15

Hey Steve. I don't have access to a preacher curl machine, so I made slight changes to your Bicep Workout.

Standing Barbell Curls.....4 sets....3 to 5 reps

Cable Curls.....2 sets.....6 to 12 reps

Seated Hammer Curls....2 sets......6 to 12 reps

Cable Curls.....2 sets......40 reps(burn)

After reading through all of your advise I have come to the conclusion that bicep workouts should not exceed 10 sets and the bicep workout would benefit me most if it followed my back workout. Am I correct? Thanks for all your time and effort.

Posted on: Fri, 08/10/2012 - 12:31

Lol this destroyed my arms.... so much pain.... love it

Posted on: Sun, 07/08/2012 - 15:55

I am an average build guy with 6' height approx.I have been training since 5-6 yrs now.I seemed to have reached a plateau.I want to reduce my body fat and gain muscle in the required areas and complimenting it with strength.I weigh near about 187 pounds.At the onset, I would need your help to gain some mass in my arms(biceps and triceps).Its near about 17 inches. Kindly suggest for the same.
For any concerns or queries please contact me.Reply awaited.

Posted on: Sat, 06/23/2012 - 13:16

Hi Steve, I was wondering I am 15 and have been lifting for about 9 months and I havent changed my routine (except for weight) so I was wondering if I should change bicep chest and shoulders or what? Also I don't have access to cable preachers so what should I replace it with? Thanks.

Posted on: Mon, 05/14/2012 - 09:06

Hi, great workout. I see you restrict it to once a week. Would it have a bad effect/influence on my program if I did it twice a week? Kind regards.

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Posted on: Thu, 05/24/2012 - 14:37

No need to run this twice a week. I do not recommend that.

Posted on: Mon, 04/16/2012 - 22:44

Can I combine the bicep and back workout to be done on the same day?

Posted on: Tue, 04/03/2012 - 16:08

Hey I run after my workout, should I eat protien before or after my run.

Posted on: Thu, 03/29/2012 - 00:49

what it i am really skinny, but i have muscle, i can lift 1.5 times my weight in bench. im just trying to find a workout that will shape my arms really well so they look good without flexing. will this do the trick? also because i am trying to gain weight should i do the burn exercise?

Thanks for the help!

Uncle Bob
Posted on: Mon, 02/27/2012 - 17:22


I don't have a cable curl machine, I only have dumbbells, barbell and ez curl bar. What can I do instead for the Burn sets?


Posted on: Tue, 02/21/2012 - 20:49

Is there any other power replacement exercise other than - Standing Barbell Curl - I can't life the heavy bar due to injury in my elbow. Thanks

Posted on: Wed, 02/08/2012 - 06:40

master due to this whether the bieceps will become big or strong?

Posted on: Sun, 01/22/2012 - 17:41

hey how do i get my arms huge?

Posted on: Sun, 01/15/2012 - 06:56

Hi steve could I add in or swap an exercise for forearms and what exercise should you suggest?

Posted on: Tue, 01/10/2012 - 14:45

If you do this work out once a week will you eventually have to switch it up to avoid platoing? or can you continue to use this work out and increase wiegh and see resolts?

Posted on: Thu, 01/05/2012 - 19:33

So, is it a bad thing to do this workout Monday, Wednesday, Friday? I think this workout would be great to build my arms, but I don't want to overwork my muscle groups.

Posted on: Wed, 01/04/2012 - 03:57

can i change the Preacher Cable Curl burn set to concentration curls

hernan vela
Posted on: Mon, 12/05/2011 - 22:16

on the burn set , can i replace it with something else ? such as light barbell curls for a high amount of reps ? or something else? my gym doesnt have cable preacher curls lol .. help

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Posted on: Tue, 12/20/2011 - 11:25


Posted on: Tue, 11/22/2011 - 09:46

Iam 19 years old,what is the sufficient dumble's weight to lift for me?

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Posted on: Wed, 12/07/2011 - 14:19

Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

Posted on: Mon, 11/14/2011 - 03:55

i am doing a fast run before a workout on the treadmill should i be doing this or leaving cardio for a day off

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Posted on: Wed, 12/07/2011 - 14:15

Better to do this after hitting the weights.

gareth walsh
Posted on: Sun, 11/06/2011 - 10:40

can the priciple of this workout be used for a chest workout?

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Posted on: Wed, 11/23/2011 - 13:13


Posted on: Sun, 10/16/2011 - 11:59

Hi, i got 2 month training in a gym, i used to do Wide Grip Pull Up, Push Up and Tricep Dips before i start at gym, my question is, can i add this biceps workout to my gym routines? i see that my chest and my back grows a little bit more than my biceps and triceps, so i'm interested to make my biceps a little big bigger.


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Posted on: Tue, 10/18/2011 - 15:10


Posted on: Wed, 09/28/2011 - 14:14

can you use just dumbells on these workouts ?????

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Posted on: Wed, 09/28/2011 - 15:47

Yes, that will work.