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Bodybuilding Biceps Workout for Shocking the Biceps Muscles into Growth

Take Your Bodybuilding Biceps Workout and Muscle Growth to a New Level

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If your current bodybuilding biceps workout is no longer delivering the results that you need, then as I have explained in many articles before, it is time for a change. Remember that the best bodybuilding workout is the one that your body has not gotten used to. Why? Because the body then needs to adapt to it by growing more muscle tissue. But once the body adapts to a workout, then it is time to change.

In this article, I will disclose a fast but very intense bodybuilding biceps workout designed to fry every single muscle fiber on the biceps.

There are 2 techniques that we will be using:

  • Pre-Exhaustion: You first do an isolation movement, and once failure is reached in that movement, with no rest you go ahead and perform the basic exercise. Repeat the process for the prescribed amount of sets.

  • Supersets: two exercises performed one after the other with no rest in between them. The rest will only happen after the second exercise is performed.

Now that you know the general structure of the routine, let's get started.

Bodybuilding Biceps Workout for Shocking the Biceps Muscles into Growth

Superset #1
High Pulley Cable Curls 3 sets of 12-15 reps (no rest)
Dumbbell Curls 3 sets of 8-10 reps (60 sec rest)

We will start by a superset of High Pulley Cable Curls followed by some Dumbbell Curls. The High Pulley Cable Curls are an excellent isolation movement that will cause a powerful contraction on the biceps. After performing this exercise for 12-15 repetitions, then I want you to take some dumbbells and perform 8-10 solid repetitions of alternating dumbbell curls. There should be no rest in between these two exercises so be sure to choose the dumbbells that you want to use before starting. After a one minute rest, I want you to go again for two more sets like this. Keep in mind that because we are pre-exhausting the biceps by doing the cable curls first, you will not be able to use the same amount of weight that you may be used to using for your dumbbell curls.

Superset #2
Incline Curls 3 sets of 12-15 reps (no rest)
Incline Hammer Curls 3 sets of 6-10 reps (60 sec rest)

This second superset will start with the incline curls, which will deliver a powerful stretch of the muscle that will really break down some muscle fibers. Be sure to go all the way down and all the way up in this exercise. Make each movement a calculated and deliberate one; all the way up and all the way down. After 12-15 glorious reps, move on without rest to the incline hammer curls, in which you will do 6-10 reps using the same weight used for the incline curls. Again, practice perfect form when doing this exercise. Once done, rest 60 seconds and start over for 2 more sets.

After doing this bodybuilding biceps workout I guarantee you that your biceps will be screaming for mercy. However, this is the kind of effort that will get you the bodybuilding results that you are looking for.

Bodybuilding Biceps Workout Notes:
  1. Train the biceps twice a week.

  2. You can do them in conjunction with your chest and triceps, or your back, or your chest and shoulders. For more information on different training splits please take a look below:


    Bodybuilding Training Split #1:

    Day 1: Chest, Biceps, Triceps

    Day 2: Legs

    Day 3: Back, Shoulders, Abs

    Day 4: Rest

    Day 5: Start Over


    Bodybuilding Training Split #2:

    Day 1: Chest, Back, Abs

    Day 2: Legs

    Day 3: Shoulders, Biceps, Triceps

    Day 4: Rest

    Day 5: Start Over


    Bodybuilding Training Split #3:

    Day 1: Chest, Shoulders, Triceps

    Day 2: Legs

    Day 3: Back, Biceps, Abs

    Day 4: Rest

    Day 5: Start Over

  3. If you have limited time, just do 2 sets per exercise.

Try this biceps bodybuilding workout out for 3-4 weeks before changing it and let me know what you think.

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