With summer approaching, we’ll soon be in sun’s out gun’s out season. Of course to not look like a complete bell end, we actually need some developed biceps, worthy of the title ‘guns’, as opposed to Justin Bieber pea shooters. Whether you’re rocking a vest, tight t-shirt or going topless, big arms garner attention and are impressive. Today i’m sharing my bicep poppin’, panty droppin’ heavy bicep workout routine with you all. This is the exact workout I did on Friday the 21st of March.
None of my workouts are completely rigid, however I follow the same set numbers, rep ranges, rest times, and train with the same intensity regardless of the exercises I do. I find this particular bicep routine to contain some of the best bicep exercises to help build big arms, develop your bicep and add some serious mass. Lets turn those twigs into weapons of mass destruction with this heavy bicep routine.
My Heavy Bicep Workout Routine
Barbell Curl
5 sets x 15,12,10,8,6
The barbell curl is considered to be one of the best, overall mass builders for the biceps. Recruiting enormous amounts of muscle fiber, to stimulate strength gains and muscle growth. Starting with the barbell curl, we gradually decrease the rep range. The first set is almost a warm up, however should still be heavy enough to be a working set. Start with 15 reps. Following this we gradually work down from 12 reps to 6 reps, the perfect range of increasing muscle mass through sarcoplasmic hypertrophy. If your weight is too light however, keep going. Don’t just give up on 8 reps if you feel like you can get 10. The 12-6 rep range is just a baseline figure, and can be changed weekly. After a few weeks of training i’ll perhaps train with a set of 15, then 4 straight sets of 8. This particular routine however was 15-6.
Hammer Curl
5 sets x 8-12
Next up we hit the bicep for width, and the forearm with hammer curls. Do 5 sets of 8-12, making sure that the weight is controlled. When you begin to fatigue, start alternating each arm.
Concentration Curls
2 Sets of 12
I don’t normally add a 3rd bicep exercise into my heavy bicep workout routine when doing my current 6 day split, however on this day I did. This is optional, and for me was just a 1 off. I find that hitting the biceps with just 10 sets is more than enough to spur muscle growth and build bigger biceps.
Perform each exercise in a controlled manner, and do not use momentum to swing the weight up. The key to building bigger biceps is to make the bicep work. Not the shoulder, not your back, and not just swinging the weight willy nilly. You should rest for anywhere between 45-60 seconds between sets. As this workout only had short rest times, you may find (like I did in this workout video) that the weight you start with for 15 reps, will be the weight you finish up with for 6 sets. More weights does not always = more dates guys.
Give this workout routine a try, and refrain from adding 3-4 extra bicep exercises thinking that more is better.
This heavy bicep workout was performed just over 6 weeks out from my next show, which im documenting in my NABBA training Journal.
Adam Foster is an aspiring bodybuilder, and has been training since a teenager. As the founder of the website & youtube channel 'Shreddybrek' he shares his experiences and knowledge via informative videos and articles. Get in touch if you have any questions!
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