Bicep WorkoutsAre you ready to take your bicep workouts to the next level?

I’m not gonna sugar coat this post and tell you it’s gonna be an easy weight lifting program.

This arm workout is for the person who is serious about wanting to build bigger arms.

Read on!


pike push upsOk, I am not playing anymore.

This week is going to make the routine last week and the week before look like a walk in the park.

I’m going to make it hard for you to put on your shirts.

Forget about ever fitting the sleeves again.

People are going to accuse you of stealing a kid’s shirt from them.

At that point, you can slap them in the face (with your bicep heavy arms), steal their lunch money and hit the gym with your latest killer arm workout.

Bicep Workouts Preparation & Insights

So, here’s some general guidelines:

  • Warm up…you still aren’t warming up? Seriously, are you the type of person that doesn’t preheat the oven before baking?  Your food probably tastes like dog shit and comes out all kinds of wrong.  Your warm up is like preheating the internal oven and preparing it for one helluva meal to bake.  Now start prepping your meals and workouts right, damn it!
  • If you don’t know the exercise, ask!  Comment boxes are put there for a reason, so please ask.  Googling is awesome, but chances are likely I can give you the most accurate answer to my exercises.
  • Challenge yourself with the appropriate weight/volume.
  • The ab exercises are meant for you to catch your breath and keep the blood flowing.  Take it slow!
  • Cooldown, because it helps prevent excess lactic acid buildup and blood pooling.  The cooldown starts the recovery process.
  • HAVE FUN and leave a comment!
Close Grip Pull Ups
10 reps
Dumbbell Bicep Curls
15 reps
Legs up, Cross Crunches
30 slow reps
1 min.
Single Dumbbell Upright Rows
15 reps
Dumbbell Reverse Curls
15 reps
Bicycle Cross Crunches
30 reps each side
1 min.
Cable Curls with Rope Attachment
15 reps
Window Wipers
30 reps each side
1 min.
Close Grip Cable Rows
15 reps
Dumbbell 21s
21 reps
Dip Station Knee Lifts
30 reps
1 min.
Weight Plate Curls
50 reps each side

Killer Bicep Workouts & More

Bicep WorkoutI hope you like today’s bicep workout and I’d love to hear how you do.

Leave your results and any questions you have in the comments below.

Hey, also I’d love to connect with you on Facebook at

And, you should check out my full selection of workout plans at this link.

Till later,



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.

1 thought on “Bicep Workouts: Weight Lifting Program to Build Bigger Arms”

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