Bicep day requires performing exercises that target the inner and outer heads of the biceps. Depending on your access to equipment, there are standard biceps workout routines that will help you accomplish this.
How do you build the biceps muscles?
Biceps workouts require performing exercises that evenly target the inner and outer heads of the muscle. Ideally, you want to perform 10-20 working sets of exercises per week to build arm mass. This volume can be split over two days (twice a week) separated by 72 hours of rest for the biceps muscles. Advanced gym-goers can perform this in one intense session, once a week.
The Best Workouts for Bigger Biceps
Gym Machine Routine - Beginner Level
Machine Bicep Curls - 3 sets of 10 reps or pyramid reps
Dumbbell Routine - Intermediate Level
Dumbbell Bicep Curls - 3 sets of 10 reps or pyramid reps
Hammer Curls - 3 sets of 10 reps or pyramid reps
Barbell, Dumbbell, and Machine Routine - Advanced Level
In this routine you want to start with heavy weights for the barbell exercises, moving to medium weights for the dumbbells, finishing off with lighter weights for the machine workout.
Standing Barbell Bicep Curls - 5 sets of 10 reps or pyramid reps
Close Grip Bicep Curls - 5 sets of 10 reps or pyramid reps
Dumbbell Bicep Curls - 3 sets of 10 reps or pyramid reps
Hammer Curls - 3 sets of 10 reps or pyramid reps
Machine Bicep Curls - 3 sets of 10 reps or pyramid reps
When to add Drop Sets
Slowly incorporate drop sets into your workouts, starting with the last machine exercise.
What are pyramid reps?
Read our Pyramid Reps guide.
Exercise Categories: Bicep Exercises
Muscle Group: Bicep Muscles