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Biceps Training Programs Articles Database Articles by Writer Articles Written by Matt Canning Biceps Training Programs

Biceps Training Programs

The biceps recover faster than most other muscle groups in your body. For example, your chest, back, and quads are muscle groups which require a considerably greater amount of recovery than the biceps.

Because the biceps are so small, many find it possible to do two biceps workouts a week, using minimal number of overall sets (6-8) staying within the bodybuilding rep range (6-12).

Overall Biceps Mass

  • Standing Barbell Curls

Biceps Length and Lower Thickness

  • Incline Curls
  • Preacher Curls
  • Arm blaster Curls

Biceps Peak

  • Cable Concentration Curls
  • Dumbbell Concentration Curls
  • Twisting Dumbell Curls

Outer Biceps

  • Narrow-Grip Barbell Curls
  • Narrow-Grip Preacher Curls
  • Concentration Curls

Inner Biceps

  • Wide-Grip Standing Barbell Curls
  • Seated or Standing Dumbell Curls
  • Incline Dumbell Curls
  • Standing Alternate Dumbell Curls

Biceps Seperation and Definition

The Workouts

  • High Repetition / High Set Training
  • Reverse Curls

Workout #1
Exercise Sets Reps
Standing Curls with Straight or E-Z Curl Bar 4 15, 12, 10, 8
Seated Alternate Dumbbell Curls 3 12, 10, 8
Preacher Curls with E-Z Bar 3 12, 10, 8

Workout #2
Exercise Sets Reps
Concentration Curls 4 15, 12, 10, 8
Standing Curls with Straight or E-Z Curl Bar 4 15, 12, 10, 8
Dumbbell Preacher Curls 3 12, 10, 8

Try to adopt good form while performing these motions. It can be easy to get injured if you choose to cheat or perform sloppy reps. Although applying the cheating method can prove to be beneficial in certain circumstances - just don't do it accidentally or for every set!

Take care,

Matt Canning

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