Do you need some killer bicep workouts?

Would you like an arm workout that’ll take your guns to an all new level?

Then, you may want to consider this workout plan.

bicep workouts

Bicep Workouts to Keep You Going

Let’s get that upper body singing all kinds of praises as you show off a new look coming into the new year.

The past 4 weeks I showcased a great progression of exercises that could be used to put some size, strength and cuts on your chest.

I hope you had a blast and while this train is still a-rollin’, I have a routine that’ll complete your front side upper body view with some glowing guns.

Give these bicep workouts a shot to maximize the most out of your gym time.

arms and abs workout

The First of the Bicep Workouts

A few things to note:

  • -Warm up, stop being a f#*kin’ meathead and get your body properly prepared for the vicious onslaught you plan to put it through.
  • -If you don’t know the exercise, ask!  Comment boxes are put there for a reason, so please ask!  I will answer your question as quickly as I can.
  • -Use a weight that is an appropriate challenge to your fitness level.  If I have a rep count set at a certain level, the last couple of reps should be tough!
  • -The ab exercises that are coupled with an exercise are meant for you to catch your breath, so take it slow and very deliberate.
  • -Cooldown, once again, meathead…STOP!  Get all your blood evenly dispersed throughout your body before you part ways from your workout area.
  • -HAVE FUN and leave a comment!
EXERCISE
SETS
REPETITIONS
REST
Straight Bar Cable Curls
5
15 reps
Crunches
5
30 slow reps
1 min.
Close Grip Pull Ups
3
15 reps
Reverse Crunches
3
30 reps
1 min.
Alternating Zottman Curls
3
15 reps each arm
Russian Twists
3
30 reps each side
1 min.
Incline Bench Curls
3
15 reps
Decline Bench Leg Lifts
3
30 reps
1 min.
Weight Plate Curls
1
50 reps each side

Arm Workouts & Beyond

Hey, if you loved the biceps workout, then please share it with someone you know.

I’d love to hear how you do with this arm workout, so leave your results in the comments below.

Also, head over to My Book Shelf for more workouts to take your fitness to the next level.

Till later,

Dale

The Ultimate 30-Day Fitness Challenge for Men


Disclaimer

You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.
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Dale L. Roberts

My name is Dale Lewis Roberts and I'm an American Council on Exercise Personal Trainer, Certified, with an ACE specialty certification in Senior Fitness. Since beginning my personal training career in 2006, I have earned numerous certifications in personal training, yoga, nutritional coaching, among others. I have worked with hundreds of clients with a variety of health & fitness goals.

While my greatest passions are health & fitness, writing and reading, I also love to spend time traveling with my wife, watching pro wrestling and playing guitar. I currently reside in Columbus, Ohio, with my wife, Kelli, and our rescue cat, Izzie.
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