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.
Start by holding a barbell with your hands (supine position) slightly outside your hips. Keep your back straight, head looking forward and feet shoulder width apart. Slowly raise the bar while keeping your back straight for a count of one. Slowly lower the barbell to starting position.
Start by sitting on an adjustable bench. Make sure you keep your back against the bench, head looking forward and your feet flat on the ground. Hold a pair of dumbbells in your hands by your sides in a neutral grip. Slowly curl the dumbbells while twisting the weight in a supine position. Hold for a count of one and lower the weights to starting position. Repeat.
Position your body with back straight, head looking forward, back of your arms should lay flat on the support pad provided. Place your hands on the Ez Curl bar with your hands shoulder width apart. Slowly lift the bar toward your face until you reach full extension. Hold for a count of one and then lower the bar to starting position.
Start by bending your back forward while keeping a straight line. Your knees should be kept in a neutral position and feet shoulder width apart. Head is looking forward. In one hand, hold a dumbbell in a neutral position fully extended. The other hand should be placed on the opposing quad muscle for support. Slowly curl the dumbbell towards your chest while maintaining proper technique. Hold for a count of one and lower the weight to starting position. Repeat with other hand.
Begin by holding a pair of dumbbells by your sides in a neutral position. Keep your head looking forward, back straight, and feet shoulder width apart. Slowly lift the dumbbells (keeping them in a neutral position) until you reach a 90 degrees bend in your arms. Hold for a count of two and then slowly lower the weights to starting position. Repeat.