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workout split for big bicep

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)

  • Deadlifts – 4 sets x 6–8 reps

  • Barbell Rows – 4 x 8

  • Lat Pulldown – 3 x 10

  • Barbell Curls – 4 x 8 (heavy)

  • Hammer Curls – 3 x 10

  • Preacher Curls – 3 x 12

Day 2: Chest + Triceps

(You can skip biceps this day. Focus on pressing.)

Day 3: Biceps Isolation Focus

  • Incline Dumbbell Curls – 4 x 10

  • Concentration Curls – 3 x 12

  • EZ Bar Curl (Close Grip) – 4 x 10

  • Cable Curl (Slow Eccentric) – 3 x 12

  • Reverse Curl (for brachialis) – 3 x 15

  • Wrist curls (optional) – 3 x 15

Day 4: Rest or Active Recovery

Day 5: Back + Biceps (Volume)

  • Pull-Ups – 4 x max

  • Seated Cable Rows – 4 x 12

  • Chin-Ups – 3 x max

  • Alternating Dumbbell Curls – 4 x 10

  • Zottman Curls – 3 x 12

  • Rope Curls (pump sets) – 3 x 15–20

Day 6: Shoulders + Light Arms

  • Lateral Raise – 4 x 12

  • Arnold Press – 4 x 10

  • Barbell Curl – 3 x 15 (lighter weight)

  • Hammer Curl burnout – 3 sets till failure

Day 7: Rest

Tips for Big Biceps Growth

  • Progressive Overload: Increase weight or reps each week.

  • Mind-Muscle Connection: Focus on controlled curls, not swinging.

  • Nutrition: High protein, calorie surplus.

  • Rest: Biceps grow while recovering. Don’t overtrain.



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