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Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

Bicep Workouts!

Without a doubt, bicep building is the favorite subject of virtually all bodybuilders. Everyone still likes to train biceps as hard as humanly possible, enlarging them to the point where they appear like softballs surgically inserted under the skin. The biceps are the primary muscle group responsible for bending the arm. With an origin near the shoulder joint and insertions on the forearm bones, the biceps can contract to fully bend the arm from a straight position. Here are some workouts to help build those muscles and be the talk of the town. You can incorporate these bicep workouts into your existing workout or supplement it into a new workout.

Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!

Exercise/Beginner Routine #1 # of Sets # of Reps

Standing Barbell Curls 3-4 sets 8-12 reps

Exercise/Intermediate Routine #1 # of Sets # of Reps

Seated Dumbbell Curls 3 sets 8-12 reps

Seated Dumbbell Concentration Curls 2 sets 8-12 reps

Exercise/Advanced Routine #1 # of Sets # of Reps

Barbell Preacher Curls 3 sets 8-12 reps

Nautilus Curls 3 sets 8-12 reps

Standing Dumbbell Concentration Curls 2 sets 8-12 reps

And even more workouts ---------

Exercise/ Routine #1 # of Sets # of Reps

Standing Barbell Curls 4-5 sets 8-10 reps

Standing Dumbbell Curls 4-5 sets 8-10 reps

Concentration Curls 4-5 sets 8-10 reps

Exercise/ Routine #2 # of Sets # of Reps

Preacher Curls 4 sets 10-12 reps

Standing Dumbbell Curls 4 sets 10-12 reps

Cable Preacher Curls 4 sets 10-12 reps

Concentration Curls 4 sets 8-10 reps

Exercise/ Routine #3 # of Sets # of Reps

Standing Dumbbell Curls 4-5 sets 6-12 reps

Incline Curls 4-5 sets 6-12 reps

Preacher Curls 4-5 sets 6-12 reps

Exercise/ Routine #4 # of Sets # of Reps

Wide Grip Standing Barbell Curls 3 sets 6-10 reps

Incline Dumbbell Curls 2 sets 8-12 reps

Barbell Concentration Curls 2 sets 8-12 reps

Exercise/ Routine #5 # of Sets # of Reps

Standing Alternate Dumbbell Curls 3 sets 8-12 reps

Cable Preacher Curls 3 sets 8-12 reps

Loop Handle Cable Curls 3 sets 8-12 reps

Exercise/ Routine #6 # of Sets # of Reps

Dumbbell Preacher Curls 4 sets 8-12 reps

Lying Dumbbell Curls 3 sets 8-12 reps

Prone Incline Dumbbell Curls 3 sets 8-12 reps

Exercise/ Routine #7 # of Sets # of Reps

Standing Barbell Curls 6 sets 8-10 reps

Seated Alternate Dumbbell Curls 6 sets 8-10 reps

Barbell Preacher Curls 6 sets 8-10 reps

Exercise/ Routine #8 # of Sets # of Reps

Standing Barbell Curls 3 sets 8-10 reps

Barbell Preacher Curls 3 sets 8-10 reps

Incline Dumbbell Curls 3 sets 8-10 reps

Seated Dumbbell Curls 3 sets 8-10 reps

Exercise/ Routine #9 # of Sets # of Reps

Alternate Dumbbell Curls 4 sets 8-10 reps

Pulley Preacher Curls 4 sets 8-10 reps

Low-Incline Dumbbell Curls 4 sets 8-10 reps

Exercise/ Routine #10 # of Sets # of Reps

Standing Barbell Curls 3 sets 10 reps

Seated Dumbbell Curls 3 sets 10 reps

One Arm Cable Curls 3 sets 10 reps

More Information!

Click here to learn more about the bicep muscles!

Click here to find tons of exercises for working the biceps with free animated videos and tips!

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