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).

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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!

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.