Bicep workout routines can be hard to come by when your looking to switch things up. Your biceps can adapt to your current routine rather quickly. It is important to keep your workouts fresh and challenging.
Muscle confusion is a key concept when trying to gain new muscle. You need to force them to grow. If you stick with the same workout for to long, you leave them no reason to get bigger. You have to give your muscles a reason to say, "We're not used to this, we need to grow and get bigger to prepare for next time!"
That is why we have prepares several bicep workout routines for you to choose from next time you need to switch things up.
When you are ready, pick one bicep workout, and blast those biceps baby!
(Pick a routine you think you can handle, and that will challenge you. They differ in difficulty, choose one that best fits you!)
EZ Bar Curl: 12 Total sets. Grab a EZ bar you think you can handle for all 12 sets, or 2 so you can switch to the lower one after you reach failire. Inbetween each set you get a 45 second rest. Your sets will consits of this: 50, 40, 30, 20, 10, 5, 5, 10, 20, 30, 40, 50.
Yes, that means 50 repetitions, then 40, then 30...all the way down then all the way back up. It will kill your biceps, they will be sore the next day, guaranteed!
Straight Bar Curl: 3 sets of 8-10 repetitions
Machine Preacher Curl: 3 sets of 10-12 repetitions
Rope Hammer Curl: 3 sets of 10-12 repetitions
Close Grip Chin Ups: 3 sets of 6-8 repetitions
Straight Bar Cur: 2 sets of 10-12 repetitions
Hammer Curls: 2 sets of 10-12 repetitions
Incline Dumbbell Curls: 2 sets of 10-12 repetitions
One Arm Cable Curls: 1 set of 15 repetitions and 1 set of 10 repetitions (each arm)
Bar Cable Curls: 3 sets of 8 repetitions
Overhead Cable Curls: 2 sets of 10-12 repetitions
Preacher Curls: 2 sets of 10-12 repetitions
Barbell Curls: 5-8 sets of 8-12 repetitions
Incline Dumbbell Curls: 5-8 sets of 8-12 repetitions
Dumbbell Hammer Curls: 5 sets of 10 repetitions
Concentration Curls: 5 sets of 10 repetitions
Dumbbell Alternate Bicep Curl: 3 sets of 10-12 repetitions
Preacher Curl (EZ Bar): 3 sets of 10-12 repetitions
One Arm Cable Curl: 3 sets of 10-12 repetitions
Concentration Curls: 3 sets of 10-12 repetitions
For each set of every exercise it should be performed to failure within it's given amount of repetitions. If you see 12 repetitions, you should use a weight that you can lift for 12 repetitions and no more, if you see a 8 repetitions you should use a weight you can lift for 8 repetitions and no more, and so on.