Biceps Workout Routine For Mass-Free PDF Download
The bicep is the most demanding muscle group to grow faster. Almost every gym-goer likes to grow their biceps more. But without a proper “Biceps Workout Routine” it is impossible to grow your biceps.
I see a lot of people especially beginners come to the gym and randomly start doing workouts. There is no workout plan, no strategy, nothing. It is not that easy as you think. You need a proper strategy, proper workout routine to grow any muscle.
In this article I will be sharing 3 best workout plans; one for beginners, one for intermediates, and one for the advanced lifter or those who are stuck in a stage, then they cannot grow their biceps at all. Along with that, I am going to share the workout split as well. There I will be giving you free biceps workout plan PDF files after every workout plan which I recommend you download and adjust it with your weekly workout plan.
So, let’s start:
Biceps Muscle Anatomy
Before you jump into any workout routine, it is your first step to know the anatomy of that muscle group you like to grow. It will not only develop your knowledge and make a clear concept but also helps you to build a better mind-muscle connection as well.
At this time, we are focusing on biceps so, you need to know the muscle Anatomy of biceps. Our biceps are primarily separated into two different parts; Brachii and Brachialis.
Brachii is also separated into two parts; one is the long head of biceps and the other one is called the short head of biceps. The long head is the outer part of brachii which is located just beside the Brachialis. The short head is the inner part of the biceps.
Between the short head of triceps and the brachii, there is a small muscle in our upper arms. It is called the Brachialis. The primary function of biceps is the flexion of arms and twisting of biceps.
There is another muscle attached to brachialis, which is called the brachioradialis. Although it is the part of the forearm, it plays a major role in every biceps Workout which is flexion of arms.
Bicep Workout Routine For Beginners
A bicep is a group of small muscles. So, you don’t need to train it too much as a beginner. Every beginner tends to grow muscle much faster than an intermediate or advanced lifter.
This is because, if you are a beginner your body is not familiar with that heavy lifting and when you start lifting heavy, it grows much faster. But gradually as you become advance, your body response slowly with that heavy lifts. This workout plan is for an absolute beginner who has only 4-6 months of experience in the gym.
Biceps Workout Routine Split
As a beginner, you don’t have to train your biceps too much. Once a week is perfect. You can grow better with that frequency. There can be so many workout split plans but I like to stick in the bro split for a beginner.
Although many trainers suggest to do full-body training or push pull-leg-split, in my recommendation bro split is enough for a beginner to grow muscle or lose weight. Because your body conditioning as a beginner is not enough to do those advance split training.
Selection For Biceps Exercises Routine
In the beginner’s bicep workout routine, I am going to select only for exercises. These four exercises will target your overall biceps from different angles. For a beginner, I don’t recommend you to include too many exercises and add a lot of volume in your workout. Now let’s see what those exercises are:
Alternating Standing dumbbell curls
This one a basic old school exercise but very effective to add mass in your workout. I want you to start your workout with this workout. Standing dumbbell curls mainly focuses on the brachii muscle.
Before you jump into the workout, do a proper warm-up and stretching. In the warm-up set choose a very lightweight and do 2 sets of standing dumbbell curl for about 15-20 reps. Then start your working sets.
In the working set choose a weight according to your strength so that you can hit at least 10 reps and a maximum of 12 reps each set. Do 4 working sets of 10-12 reps of alternating standing dumbbell curls and take 45 sec of rest.
This is one of the great bicep exercises to increase the width of your biceps. Hammer curl targets the Brachialis and Brachioradialis muscle. I see a lot of people doing this workout in the wrong technique.
This will be your second exercise. Grab a pair of dumbbells with which you can do 4 sets of 10-12 reps and hit the failure at each set. Take 45 sec of rest in between the sets.
During the movement don’t swing your body and your elbow should be fixed, it should not be moved at all. Every beginner does these mistakes.
I like to share some tips with you for better growth. When you curl the dumbbells, curl it inward. The dumbbells should touch your chest at the top. Then when you lower the weight it should be slow and in a controlled manner.
EZ bar preacher curl
In my bicep workout routine for beginners, the third exercise is the EZ bar preacher curl. The reason I have chosen the EZ bar is that it is very wrist-friendly. And for a beginner when you are not familiar with lifting heavy weights, you should not take a risk. Because your wrist is a very small joint and can be injured at any time.
The preacher curl is best for beginners because you don’t have any chance to move your body. Only the bicep muscle would be in focus. And it will eventually help to build a strong muscle and mind connection as well.
This exercise will build a lot of mass in your biceps. The long head of brachii and brachioradialis muscle be targeted in this workout more. I want you to do 3 sets of 10-12 reps and hit failure at each set. Take only 45 sec of rest in between the sets.
Dumbbell Concentration Curl
The dumbbell concentration curl is not only for the beginner but it is also a nice workout for advanced lifter as well. In this workout, you are going to target the short head and the long head of brachii muscle more than the other parts.
So many guys come to ask for a biceps peak. For those who want a great bicep peak, this exercise for them. In this workout, there will be no chance to swing your body. Because your elbow should be placed on your legs (quads). That means better mind-muscle connection and better growth.
You should be doing 3 sets of 12-15 reps of this workout. And as always hit the failure at every set. Take a rest of 30 sec in between the sets. It is a great finisher workout for biceps.
Biceps Workout Routine For An Intermediate
For an intermediate gym-goer, it is a little hard to grow their biceps. So, you need to change your workout plan, diet, workout frequency, etc. for constant bicep growth. 12 months of experienced lifter or more then that can follow this workout plan.
Weekly Workout Split
If you are an Intermediate then I recommend you increase the frequency of biceps workout. The biceps workout plan I am going to share has two days of biceps workout. Day-1 will be a strength-based workout plan and day-2 will be more endurance based.
That means day-1 will be more focused on building strength and muscle mass. The rep range would be between 6-10. Day-2 will be more endurance based, for conditioning.
Day-1 Biceps Workout Routine For Intermediates
In day-1 there will be four exercises. But to change the workout plan from the regular bicep exercises, I am going to introduce a superset. The superset is an advanced technique to grow muscles. It must increase a lot of strength in your arms.
The barbell curl exercise will pump up your biceps a lot and prepare your muscles for further heavy lifting. You will do 4 sets of 6-8 reps. This is the first working set so lift a little heavy.
The rest period will be 60 sec between the sets. So, you can have enough rest for that small muscle. Choose a weight according to your strength so that you can hit failure between the given rep range.
Superset Bicep Workouts For Mass
As I told you superset is an advanced technique for those who are used to the regular pattern of doing the workout. The superset is basically you have to do two workouts back to back without any rest between the sets.
First, you have to select exercises. Then perform the first one, without any rest perform the second chosen workout. Then take a rest for a few seconds then again perform those two exercises back to back.
a) EZ bar preacher curl
In this superset, my first chosen bicep workout will be the EZ bar preacher curl. which will specifically isolate your biceps and increase the mind-muscle connection. Do 3 sets of 8-10 reps of this workout.
b) Rope hammer curl
The second workout that I have chosen is rope hammer curl. Do 3 sets of 8-10 reps of this workout as well.
Remember you need to hit failure in every set. First, do the EZ bar preacher curl then without taking a rest do the rope hammer curl and hit the failure as well. The take a rest of 60 sec. After again repeat the process.
Seated Dumbbell curl
The dumbbell curl is a great finisher workout. You must leave the gym with a greater pump, trust me. I have chosen the seated version because I don’t want you to any reps. You cannot move your torso in this seated version.
I want you to do 4 sets of 8-10 reps and 45 sec of rest in between the sets. In the last set, I like to rush the blood flow in your biceps for a great pump. That is why the rest period is short.
Day-2 Workout Routine For Biceps
Day two of the intermediate workout will be more focused on endurance. The rep range will be between 10-15. There will be a short rest period after each set. In the day-2 I have introduced a bicep workout routine with dumbbells with only three exercises. Let’s see them:
Start your day-2 workout with a basic dumbbell curl. I want you to do both arm dumbbell curl. That means curl your both hands at a time rather than alternate curl.
Do 4 sets of 10-12 reps with the failure at the end of every set. Take 60 sec of rest in between the sets.
Dumbbell preacher curl
In the second workout do dumbbell preacher curl with a single arm at a time. Great workout to build strong muscle and mind connection. You will be doing 3 sets of 121-15 each with the rest of 45 sec between the sets.
The hammer curl will be the finisher workout. You are going to do 3 sets of 12-15 reps each. In between the sets take 45 sec of rest. Try to hit the failure at every set.
Biceps Workout Routine For Advanced Lifter
If you are an advanced lifter than you probably know how difficult it is to grow your biceps. Because your biceps are almost familiar with weight lifting and the other biceps workout routine. So, you need to do a lot of tips and tricks.
Along with that, you have to include advanced techniques like superset, drop set, giant set, run the rack, intra-workout stretches, rest-pause, etc. These techniques will force your bicep muscle to grow.
Workout Split For Advanced Lifter
As an advanced lifter, you need to increase your workout frequency. The bicep is a small muscle group so you can train it thrice a week. But in this workout plan, I am going to include two sessions in this biceps workout routine. Now let’s see the workout plan:
Day-1 Bicep Workout Plan
In the day-1 the rep range of the workouts will be between 10-15. Because it will be a session focusing on endurance and conditioning. There will be only three exercises.
Rope hammer curl
In the first exercises, I want to target the brachialis and brachioradialis muscles. The rope hammer curl is great for that. It is one of the great bicep workouts for mass. Do 4 sets of 10-12 reps each. Take a rest for about 45 sec between the sets.
After finishing the 4th set add a drop set. Decrease the weight of about 20% and immediately do as many reps as possible. Don’t take any rest between the drop set.
Reverse grip EZ bar curl
The reverse grip EZ bar curl will add a lot of thickness in your forearms and increase the width of your biceps. I love this workout so much. You need to do 4 sets of 12-15 reps in every set. And take almost 45 sec of rest in between the set.
Straight bar cable curl
In the straight bar cable curl, you can feel a great stretch in your biceps in every rep. This is also my favorite one. Do 4 sets of 12-15 reps with the failure at each set. Take 45 sec of rest in between the sets.
After doing the last set you are going to do double drop set. Drop the weight up to 20% then do as many reps as possible. Then without taking any rest drop again 20% and do another drop set. Remember, don’t take any rest and do as many reps as possible.
Day-2 Bicep Workout Plan
The day-2 biceps workout will be a strength-based workout. That means the repetition range will be between 6-10 reps. Strength-based training is to develop massive muscle mass in your biceps.
Superset Bicep Workouts For Mass
The first set is going to be a superset. Perform the first one then without taking any rest to perform the second one.
a) Incline dumbbell curl
Do 4 sets of 8-10 reps. Choose a weight so that you can not do more than 10 reps. You should hit the failure at the 10th rep. Then without taking any rest, jump into another workout.
b) Seated dumbbell curl
Along with the incline dumbbell curl perform the seated dumbbell curl. Do 4 sets of 8-10 reps. After doing the first set of exercises take a rest for 60 sec. then repeat the whole process again.
Superset Bicep Workouts For Mass
After doing the first superset there is another superset. But this time there is only one bicep workout and the other one is a triceps workout.
a) EZ bar curl
Do 4 sets of 8-10 reps each set to the failure. Then perform any triceps workout. After that take 60 sec of rest.
b) Triceps rope extension
for this workout routine, I have chosen the triceps rope extension. Do 4 sets of 8-10 reps.
High angle cable curl
Another great exercise to isolate your biceps. Do 4 sets of 8-10 reps. This time I want to decrease the rest period to increase the intensity. Take only 45 sec of rest in between the sets.
This is a very old school exercise but a very effective exercise for bicep peak development. Do 3 sets of 8-10 reps with the rest of 30 sec in between the sets. It will give you that great pump in the last set.
So, here is a perfect biceps workout routine for building a lot of mass and strength in your arms. Follow the workout plan according to your experience level. But remember, after some time you need to change the workout plan for the continuous result. Otherwise, your muscles will stop responding.
The workout split which I have provided is optional. You can follow the split or you can adjust your routine according to your level, lifestyle, time, etc. That’s it for bigger biceps today guys. I hope you like the article.