Bicep Workout #1 - Biceps Mass Workout to Build Muscle

This free workout plan is an intermediate bicep workout routine. It a mass building workout designed to build muscle mass fast. The exercises hits all parts of the bicep for maximum gains.

You should use this workout in a split routine (not in a full body workout). Rest at least 48 hours (2 days) between workouts. In a 5 day split, you may rest as much as 6 or 7 days between workouts for your biceps.

You should rest 60 to 75 seconds between sets and exercises, and perform each exercise with a 2-1-1 tempo (that is, 2 seconds down, 1 second pause, 1 second up). Use the 1 count in the middle to squeeze the muscle hard for a more intense workout.


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Remember to warm up properly and use a spotter or other safety equipment when performing any workout routine.

Workout Routine




Barbell Curl


6, 8, 10, 12

Preacher Curl


6, 8, 10, 12

Hammer Curl


10, 10, 10, 10

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