The one muscle group every guy wants to develop is the Biceps. But bicep
training often poses a struggle for many people because try as they may, they just can't get this muscle to
One important fact to remember when hitting your bicep workout is that the
biceps will get called into play in many of the compound back exercises you perform. Since those are also the
exercises where you tend to lift the most weight, you may want to incorporate them when doing your bicep
While you should still add some bicep curls into the mix, if you're just
doing curls alone for your biceps workout entirely, you're missing out on half the picture.
Use the bicep curls at the end of the workout to finish off the muscle
group, but apart from that focus on heavy compound lifting the rest of the time.
Here's your bicep workout to follow. Try to hit the biceps at least twice
per week for best results.
|Reverse Grip Barbell Rows
|Overhead Grip Pull-Ups
| Dumbbell Hammer Curls
| Concentration Curls