Biceps Workout Routines | Build Killer Biceps

Biceps Workout Routines | Build Killer Biceps

One of the many things people struggle with in building bigger biceps is switching up their routines. A lot of people end up doing either the same exact routine every week or something close enough to the same routine that it does not effectively shock the biceps. Because of this, I wanted to put together a list of routines that you can rotate into your cycle. Feel free to modify the routines if there is an exercise you would rather do, but please try to make sure that if you are removing a short head targeting exercise, that you replace it with another short head targeting exercise. If you remove a long head targeting exercise, replace it with a long head exercise.

Switching up your routine is an extremely important component of building muscle because it allows you to shock your muscles. Also, if you do not switch up your routines, your body will reach plateaus easier, which is not good for growing. So with that, here are 20 different workout routines that you can work into whatever day you do biceps on, whether it is back and biceps, biceps and triceps, or just biceps. Each workout routine includes links to the videos showing how to do the exercises.

This list bases the targeting of short or long head on grip theory. If you would like to base your workout on elbow theory, then you will need to make sure you are doing a good combination of exercises where your elbows are behind your body and in front of your body. If you are not sure what I mean by this, read this article – Bicep Heads.

For all routines in this list, please keep the following goals in mind for each exercise:

Trying to bulk up: 3-5 sets per exercise with 5-8 repetitions per set.
Trying to tone up: 3-5 sets per exercise with 15-20 repetitions per set.
Combination of both: 3-5 sets per exercise with 8-15 repetitions per set.

Workout #1 | Balanced

Workout #3 | Balanced

Workout #4 | Short Heavy

Workout #5 | Long Heavy

Workout #6 | Short Heavy

Workout #7 | Long Heavy

Workout #8 | Short Heavy

Workout #9 | Long Heavy

Workout #10 | Short Heavy

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Exercise 1: Wall Isolation Dumbbell Curl (Short)

Exercise 2: Inner Grip Preacher Curl (Long)

Exercise 3: Short Head Twist (Short)

Workout #12 | Long Heavy

Workout #17 | Short Heavy

Workout #18 | Balanced

Workout #19 | Long Heavy

Workout #20 | Short Heavy