Bicep Workout Routine - Ultimate Biceps Training For Explosive Growth

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You want to find a perfect bicep workout routine? The routine that will add inches to your guns instantly? Listen up, these kinds of routines don't exist. Sorry. People who are new to bodybuilding always want to know about the secret exercise, the secret workout routine, or the secret supplement that will make their guns grow like they are on steroids.

If you want to build huge arms then you need to stick to the basic biceps exercises. There's no need to look for fancy workout routines which contain these modern exercises, because there are exercises that were proven and tested by time and experiences of hundreds of bodybuilders from all over the world.

Before I'll share with you the bicep workout routine I want you to remember few very important things about training in general. First of all I want you to know that there's no point of having huge biceps if your other body parts will be under-developed. You'll look like Popeye. Don't neglect other body parts, build a frame and then work on smaller muscle groups.

Secondly I want you to understand that it is really important to focus on heavy weights. If you want to build muscle than there's no point to use the weight where you'll be able to do more than twelve repetitions. You should stick to weights where you'll only be able to perform from six to eight reps. Remember that only heavy pressing movements build muscle.

Bicep Workout Routine

If you want to build huge arms then you'll need to train them separately. Not with your chest, not with your back - but you'll need them separate on an individual day. To achieve this you'll be following a five day body-split routine which will look like this:

Monday - Chest

Tuesday - Back

Wednesday - Arms

Thursday - Shoulders

Friday - Legs

Wednesday's Arm Routine


  • Seated Barbell Curls 4 Sets x 8-12 Reps
  • Alternating Dumbell Curls 3 Sets x 6-8 Reps
  • Concentration curls 3 Sets x 8 Reps


  • Dips 4 Sets x 8-12 Reps
  • Narrow Grip Bench Press 4 Sets x 6-8 Reps
  • Skullcrushers 4 Sets x 8 Reps
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Rob Domarkas has 1 articles online

If you'll apply the workout routine from above - you should see some solid gains in a very short period of time. Like I've mentioned in the beginning of this article - you have to maintain proportions - you need to have a fully developed physique.

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Bicep Workout Routine - Ultimate Biceps Training For Explosive Growth

This article was published on 2010/03/28