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—and that was before guns had been invented.

Fast-forward to the late '70s/early '80s 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?

This program was specifically designed to sculpt and add size to the biceps muscle.


Perform 3 sets of the following exercises, 8 -10 repetitions each, with 90-120 seconds rest in between sets. Increase weight by 10lbs in each set. For best results, allow your biceps to rest for at least two days before re-training.