Let’s face it: Men have been fascinated with their biceps for a long time. Ever since the times of the Greeks, Romans, and Vikings, the male species has made it a point to show their bravado with a set of well-defined guns. Fast forward to the late 70’s/early 80’s when the sport of bodybuilding re-ignited our obsession with our bodies, especially focusing our attention on the development of our biceps. Today, our fascination with our top guns continues to evolve. Who knows what they will call them 100 years from now? My guess is as good as yours.
This program was specifically designed to sculpt and add size to the bicep muscle.
Directions: Perform 3 sets of the following exercises, 8 -10 repetitions each, with 90-120 seconds rest in between sets. Increase weight by 10 lbs. in each set. For best results, allow your bicep to rest for at least two days before re-training.
Looking for more 45-minute workouts? Check out our 45-minute chest workout here, the best 45-minute leg workout here—and stay tuned for more body part-specific 45-minute workouts.
Eraldo Maglara is a National Stength and Conditioning Association Certified Personal Trainer.