Biceps Workouts (Advanced)






The biceps routine below is a great biceps builder for advanced trainees who already have many years of weight training experience.

Cable and machine curls should be added for variety and for adding refinement to bicpes muscles that are nearing their maximum growth potential.

You should rest at least 90 seconds between sets and perform each exercise with a 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up). On every curl exercise, make sure that you squeeze your biceps hard at the top before lowering the weights.

Note: Always make sure that you warm up thoroughly with lighter weighs and/or cardio) before doing any weight training to protect your joints and avoid injury.

Advanced Biceps Routine #1:

Standing Barbell Curls 4 X 8-10
Incline Dumbbell Curls 4 X 8-10
Seated Dumbbell Hammer Curls 4 X 10-12

Advanced Biceps Routine #2:

Standing Alternating Dumbbell Curls 4 X 10-12
Standing Dumbbell Hammer Curls 4 X 10
Machine Biceps Curls 4 X 10-12

Advanced Biceps Routine #3:

E-Z Bar Preacher Curls 4 X 10
Dumbbell Concentration Curls 4 X 8-12
Standing Cable Curls 4 X 10

Note: All of the above exercises for the biceps should be done as part of an advanced split routine.


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