Here's a workout split focused on building big biceps, targeting different heads of the biceps muscle (long head, short head, brachialis, brachioradialis) and allowing enough recovery:
Weekly Workout Split for Big Biceps (5–6 Days)
Day 1: Back + Biceps (Heavy)
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Deadlifts – 4 sets x 6–8 reps
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Barbell Rows – 4 x 8
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Lat Pulldown – 3 x 10
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Barbell Curls – 4 x 8 (heavy)
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Hammer Curls – 3 x 10
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Preacher Curls – 3 x 12
Day 2: Chest + Triceps
(You can skip biceps this day. Focus on pressing.)
Day 3: Biceps Isolation Focus
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Incline Dumbbell Curls – 4 x 10
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Concentration Curls – 3 x 12
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EZ Bar Curl (Close Grip) – 4 x 10
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Cable Curl (Slow Eccentric) – 3 x 12
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Reverse Curl (for brachialis) – 3 x 15
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Wrist curls (optional) – 3 x 15
Day 4: Rest or Active Recovery
Day 5: Back + Biceps (Volume)
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Pull-Ups – 4 x max
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Seated Cable Rows – 4 x 12
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Chin-Ups – 3 x max
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Alternating Dumbbell Curls – 4 x 10
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Zottman Curls – 3 x 12
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Rope Curls (pump sets) – 3 x 15–20
Day 6: Shoulders + Light Arms
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Lateral Raise – 4 x 12
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Arnold Press – 4 x 10
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Barbell Curl – 3 x 15 (lighter weight)
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Hammer Curl burnout – 3 sets till failure
Day 7: Rest
Tips for Big Biceps Growth
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Progressive Overload: Increase weight or reps each week.
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Mind-Muscle Connection: Focus on controlled curls, not swinging.
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Nutrition: High protein, calorie surplus.
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Rest: Biceps grow while recovering. Don’t overtrain.
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