So you want to get bodybuilder biceps – Well join the crowd, this is the body part that more men want to develop than any other.
The truth is nothing looks better in a t-shirt than a set of sculpted guns, but don’t forget that when you see a skinny guy out there with good big biceps, they are more for show than anything else.
If you want to have a really developed muscular body then the bicep is not the first thing you should work on.
Anyways, let’s dive into some hardcore bicep workout routines, lets teach you what the pros know about how to get bodybuilder biceps.
Bicep Workout Routines
The Multi Grip Routine…
This one hits the bicep at different angles using different grips, we have included the tricep in this routine as well… Because to get big guns you cant forget about the tricep.
1. Reverse Curl with the W-Bar 3x8reps
2. Regular Grip Tricep Pushdowns 3x8reps
3. W Bar Straight Curls 3x8reps
4. Reverse Grip Tricep Pushdowns 3x8reps
5. Dumbell Hammer Curls 3x8reps
6. Tricep Rope Pushdowns 3x8reps
Multi Angle Routine…
The multi angle routine uses the same basic approach as the grip. To get bodybuilder biceps you have to hit different heads of your bicep during your workout and this one workout. (This one is hardcore, don’t do this as a beginner)
1. Seated Incline Dumbell Curl 3x8reps
2. Skullcrusher Triceps 3x8reps
3. Standing 21’s 3x21reps
4. Preacher Curls 3x8reps
5. Tricep Extensions 3x8reps
Advanced Bicep Workout Routine
This advanced bicep workout is all about the biceps, I never really suggest doing only bicep workouts in a routine but this one is a hardcore workout.
The way I suggest using this one is by just doing the workout about once a month as a alternative to your normal workout.
This one is hardcore and will lead to overtraining if you do this every week.
1. Machine Preacher Curls 3x8reps
2. Cable Preacher Curls 2x8reps
3. Concentration Curls 2x8reps
4. Alternating Arm Bicep Curls 2x8reps
5. 21 Dumbell curls 1 or 2 x21
Lee Hayward’s 2 Week Bicep Workout Routine
I modeled this workout after one of the my favorite online muscle building personalities, Lee Hayward.
Check him out if you get the chance, but here is a good two week alternating workout for your biceps.
This is a basic heavy week 1 light week 2 alternating workout, that will get you bodybuilder biceps if you keep at it.
1. Standing Barbell Curl 2×8
2. Incline Dumbbell Curls 2×8
3. Preacher Curls 2×8
4. Hammer Curls 2×8
1. EZ Bar Curls 2×8
2. One Arm Cable Curls 2×8
3. Reverse Curls 2×8
4. Concentration Curls 2×8
This one really rocks…
Ok, well this should get you off to a great start on your quest to get bodybuilder biceps.
Don’t forget my warning at the beginning of the page, don’t just focus on your biceps, you need to develop your whole body.
If you are doing hardcore bicep workout routines like these make sure you do them once a week only, because the bicep is very easily overtrained and this is one of the largest reasons that you will not get the gains that you want.
Hopefully these workouts will really boost your workouts to the next level, this will really help you in the long run, but be careful and workout hard.