biceps workout program

 Exercises for the triceps: 

Want big arms and more developed biceps? Choose our arms program or check out our biceps exercise page.

Being a small muscle group, it is essential for a biceps program to have a short but very intense routine. Overtraining of the biceps is common because they contribute to back workouts that are performed with very heavy loads.

Surely you are wondering what is the ideal routine for building your biceps and finally giving them the volume you want, here it is. Get ready to increase your arm circumference!

exercises of the biceps bodybuilding program :

       Standing with Z or straight bar: 6 pyramid series 15/12/10/8/10/12 repetitions.

 2 sets of 10 to 15 repetitions.

 

 3 sets of 11 to 15 repetitions.

 3 sets of 10 to 15 repetitions.

2 sets of 12 to 15 repetitions.

 3 sets of 12 to 15 repetitions.

 2 sets of 12 to 15 repetitions.

3 sets of 12 to 15 repetitions.

 2 sets of 12 to 15 repetitions.

 3 sets of 12 to 15 repetitions.

 3 sets of 12 to 15 repetitions.

4 sets of 12 to 15 repetitions.

2 sets of 8 to 10 repetitions.

    

 2 sets of 10 to 12 repetitions. 

The 4 tips for bicep volume

• The use of the Z-bar limits the stress on the wrists and therefore promotes the use of heavier loads.
• It is essential to work the biceps in their maximum amplitude to obtain a full muscle.
• Stay sheathed at all times and do not use your back to assist biceps work.
• The intensity at which you work the biceps is decisive for their development.

Conclusion :

The biceps are small muscles which, well worked, can reach significant volumes. Short and very intense sessions will make them grow and increase their volume. Strongly solicited during the routines dedicated to the back, remember not to overtrain them, respecting the recovery times.