Bicep Workout


Welcome to out bicep workout page. We have 3 big bicep workout routines here. Our bicep workout routines are designed for everyone from beginner to advanced bicep builder. Our 3 bicep workout routines are ebicep Burner (benginner bicep workout), eBicep Growth King (intermediate bicep workout) and eBicep Plateau Killer (advanced bicep workout).

NEW FEATURE ARTICLE: SUPPLEMENTS FOR BIG BICEPS
No matter what stage you are at training your bicep muscles, start at the beginner bicep workout. This bicep workout will shock your system even if you're a seasoned trainer. Any change in bicep workout will hit your muscles hard. To get the best results from out bicep workout routines you must follow them to the letter!

Big biceps workout

Our bicep workout plan is designed to last for 24 weeks, 8 weeks for each bicep workout. Once the 8 weeks is complete, you should have the knowledge to design your own bicep workout routine that suits you and your bicep building goals. Ok, so here are our bicep workout routines.

Check out Muscle and Strenth's Bicep Workouts!

eBicep's bicep workout routines


You must start with the beginner bicep workout and follow our bicep workout guidelines correctly! Remember, no bicep workout is meant to be easy. You get out what you put in. Work hard, follow our bicep workout guides, and you can increase the size and strength of your bicep muscles!


eBicep Builder (beginner bicep workout) - workout for first 8 weeks

  • Barbell bicep curl - 5 x 10 reps
  • Seated dumbell curl on incline bench - 3 x 8 reps
  • Barbell preacher curl - 3 x 10 reps
  • Reverse barbell curl - 3 x 12 reps


eBicep Growth King (intermediate bicep workout) - workout for second 8 weeks

  • Barbell bicep curl / Dumbell preacher curl superset
    5 sets. 10 reps on barbell and 6 reps preacher
  • Seated dumbell curl on incline bench - 4 x 8-10 reps
  • Dumbell concentration curl - 3 x 8 reps
  • Reverse barbell curl - 3 x 12 reps


eBicep Plateau Killer (advanced bicep workout) - workout for third 8 weeks

  • Barbell bicep curl / Seated dumbell curl on incline bench superset
    6 sets. 10 reps on barbell and 6-failure reps bench curl
  • EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)
  • Single arm cable bicep curl - 3 x 8-10 reps
  • Dumbell concentration curl - 3 x 8 reps
  • Standing dumbell hammer curl - 3 x 10
  • Reverse barbell curl - 3 x 12 reps


To get the full benefit of our bicep workout routines you need to eat the right foods. For more information on what to eat to get the most out of our bicep workout routines see our food to eat to build muscle section.

Bicep Cable Curl