One of My Favorite Biceps Routines

A1.) Incline Alternating Dumbbell Curls: 3 x 6-8
A2.) Seated Bent Over Concentration Offset Hammer Supinating Curls: 3 x 10
A3.) Standing Thumbless Biceps Curl: 3 x 12

This biceps routine is quick, effective, and fun to perform! It will sculpt and develop your biceps quite well, and fairly quickly, provided you are performing the movements correctly (as described.)

When doing any type of movement, feeling the muscle being worked is a necessity! If you cannot feel the muscle while performing the movement then as far as I am concerned, you are not stimulating it to the best of your ability. When you're not stimulating the muscle to the best of your ability,  then you won't develop it fully!


There are a few ways to implement this routine into your training to reap all of the benefits:
1. Use this sequence in a full body routine that is to be performed three days a week.
2. Use this sequence in an upper body day routine that is followed by a lower body day routine. This can be performed two to three days a week.
3. Stick to whatever routine you are currently following, but perform this sequence on an "off day." I have had much success with following a full body, or upper/lower body routine, three or four days a week! On my scheduled "off days," I will supplement my routine with a muscle part that I want to emphasize more or "bring up". If you are performing a full body three days a week routine (Mon, Wed, Fri) then on "off days" (Tuesday and Thursday, or Tuesday and Saturday) perform this biceps specialization program. This should develop and sculpt the emphasized muscle pretty well!


There are no rest periods written because you generally want to take as little rest as possible (as needed.) Keep rest periods between exercises between zero and ten seconds long. After the third exercise in the tri-se,t rest as short or as long is needed (anywhere between 10 to 45 seconds is recommended.) As you progress, lower the rest time after the third exercise before starting the tri-set again.

• Contract/Squeeze the biceps before starting the movement.
• Do not just move from A to B, but contract the biceps and squeeze them through the movement on the way up and down.
• Keep the shoulder blades retracted and do not let the front deltoids take tension away from the biceps.
• Contract the triceps at the bottom of the movement to fully lengthen/stretch the biceps before squeezing the biceps to perform the movement.
• Select the appropriate weight that allows you to perform the movements correctly! Meaning, if you're having a hard time contracting through the movement as hard as possible and relying on momentum, or just moving from A to B, then you are using your ego and the weight is too heavy! It is not uncommon to have to drop the weight after each set.