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How to Get Big Arms: Muscle-Building Exercise Routine for the Biceps

By Edited Mar 5, 2016 0 0

Biceps are often one of the most popular muscle groups to work on for most people. Truth is, the triceps are bigger so if you want big arms you will have to work both muscle groups equally and generally in tandem. You can refer to my article How to Get Big Arms: Muscle-Building Exercise Routine for the Triceps for my Triceps exercise routine.

My biceps routine is split off into two different categories. The power day where biceps are the first muscle group I exercise and the form day where they are the second group I exercise.

Power Day

Coupled with the Form Day for Triceps, this is my current routine:

3 sets of heavy Standing Bicep Curls X 8 reps

3 sets of Standing Bicep Curls X 15 reps superset with Hammer Curls X 10 reps (total of 25 reps per set)

2 sets of Dumbbell Curls X 10 reps each arm

2 sets of Bicep Curls X 10 reps

I find both Barbell Curls and Bicep Curls on a machine to provide each their own benefits despite being essentially the same manoeuvre. I recommend switching it up between machine and free weights but if you only have access to one of the two then that should be okay. I recall the first time I did Bicep Curls on my home gym and my arms were shocked into soreness for days.

The Bicep Curls in the supersets are done at 65% of the weight I did for the heavy Bicep Curls prior to those sets. I focus on good form (for as long as I can) as well as good breathing techniques since my heart rate gets up pretty high during these long and intense sets. I consider the 25 reps in each set to be my most challenging part out of all of my workouts regarding cardiovascular fitness with the possible exception of squats.

For the Dumbbell Curls I use my Bowflex SelectTech 552 Dumbbell set. I adjust the set so that one end of the weight is heavier than the other. After the first set I switch the heavy end of the dumbbell to the opposite side and perform my second set. I like doing my workouts with the dumbbells like this as it hits different parts of my bicep depending whether the heavy part is on one side or the other.

Form Day

My Form Day for the Biceps is coupled with the Power Day for the Triceps, and performed after that portion of my workout is completed. This is my current routine:

1 set of Bicep Curls X 10 reps at 90% of my power set weight

3 sets of Bicep Curls X 10 reps at 80% of my power set weight

3 set of Bicep Curls X 10 reps at 70% of my power set weight

3 sets of Dumbbell Curls X 10 reps

This workout routine is straightforward. Again, you can use either free weights or the machine for the Bicep Curls. For the dumbbells, again I use the Bowflex ones and take advantage of the fact you can make one side heaver than the other. You can read my article on the advatanges and disadvantages of the Bowflex Adjustable Dumbbells here.

If you are interested in purchasing workout equipment for your home gym, Amazon has some great products available.

Refer to my other workout articles if you are interested in:

How to build big Triceps
How to build big Forearms
How to build big Shoulders
How to build a big Chest
How to build a big Back
How to build big Legs
How to build big Calves
My Workout Routine

Dumbbell workouts:

Dumbbell Exercises for the Arm Muscles
Dumbbell Exercises for the Chest
Dumbbell Exercises for the Shoulders

More of my workout advice:

Are Bowflex SelectTech Adjustable Dumbbells suitable for you?
Should you buy Bowflex SelectTech Dumbbells in a store or online?
Why you would want to use barbells for your workouts
Why you would want to use dumbbells for your workouts
How I lost over 40 pounds in 6 months with some simple diet changes
Upper body exercises with no equipment needed
Lower body exercises with no equipment needed
Cardio exercises with no equipment needed
The Different Ways of Doing Dumbbell Bicep Curls
Inflatable Exercise Ball Exercises for Men



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