Specific Bicep Workouts
The following are a list of specific bicep workouts you can try to help you blast your way to new levels of bicep growth. Choose one of these specific bicep workouts once per week when you train your biceps. Don’t do the same specific biceps workout every week as your body will adjust to the same bicep routines and this may cause you to hit a training plateau. Trying a different specific bicep workout each week will keep your muscles confused and this is the fastest way to new bicep growth.
Bicep Workouts 1
Standing barbell curls 3 sets x 10 reps
Seated preacher curls 3 sets x 10 reps
Dumbbell concentration curls 3 sets x 10 reps
Bicep Workouts 2
Seated alternate dumbbell curls 2 sets x 8 reps heavy
Standing cable curls 2 sets x 8 reps heavy
Dumbbell preacher curls 2 sets x 8 reps heavy
Standing 21’s barbell curls 2 sets
Bicep Workouts 3
Single arm cable curl 3 sets x 15 reps
Standing barbell curls 3 sets x 15 reps
Seated hammer curls 3 sets x 8 reps heavy
Bicep workouts 4
Wide grip standing barbell curls 4 sets x 6 reps super heavy
Standing dumbbell curls 4 sets x 6 reps super heavy
Standing 21’s 2 sets
Bicep workouts 5
Cable concentration curls 3 sets x 10 reps
Standing hammer curls 3 sets x 15 reps
Standing negative barbell curls 3 sets x 8 reps heavy
This list is just guide to a number of specific bicep workouts you can try to mix your workouts up a bit and stops your training from stagnating by doing the same bicep workouts week after week. You can even make up new combinations of specific bicep workouts from the list above or choose any other biceps exercises you like.