Building Better Biceps
Mar 09, 2011
Get Big Biceps from Jim Stoppani PhD
Build a Bigger Bicep with this workout Plan.
Workout
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing Bicep Curl Barbell Both Arms | 3 | 8 | Arms |
| Standing Bicep Cable Curl Behind | 3 | 8 | Arms |
| Standing Both Legs Preacher Curls One Arm | 3 | 15 | Arms |
| Standing Bicep Curl Dumbbell One Arm | 2 | 8 | Arms |
| Standing Bicep Cable Curl Behind | 2 | 15 | Arms |
| One Arm Dumbbell Preacher Curl | 2 | 15 | Arms |
| Laying On Bench Dumbbell Tricep Extension One Arm | 3 | 8 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 10 | Arms |
| Laying On Bench Dumbbell Tricep Extension One Arm | 3 | 8 | Arms |
| Standing Cable Tricep Extension One Arm | 3 | 15 | Arms |
| Dumbbell Overhead Triceps Extension One arm | 3 | 15 | Arms |
| Day 2 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing Bicep Curl Dumbbell One Arm | 3 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Overhead Triceps Extension One arm | 3 | 8 | Arms |
| END | 0 | 0 | TIPS |
| Incline Dumbbell Biceps Curl One arm | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Incline Triceps Extension One Arm | 3 | 12 | Arms |
| END | 0 | 0 | TIPS |
| Cable Concentration Bicep Curl | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Kickbacks One Arm With Band | 3 | 12 | Arms |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 8 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 10 | Arms |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 15 | Arms |
| Laying On Bench Dumbbell Tricep Extension One Arm | 3 | 8 | Arms |
| Standing Cable Tricep Extension One Arm | 3 | 15 | Arms |
| Dumbbell Overhead Triceps Extension One arm | 3 | 15 | Arms |
| Standing Bicep Curl Barbell Both Arms | 3 | 8 | Arms |
| Standing Bicep Cable Curl Behind | 3 | 8 | Arms |
| Standing Both Legs Preacher Curls One Arm | 3 | 15 | Arms |
| Standing Bicep Curl Dumbbell One Arm | 2 | 15 | Arms |
| Day 2 | |||
| Exercise | Sets | Reps | Muscle Group |
| Dumbbell Overhead Triceps Extension One arm | 3 | 6 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Bicep Curl Dumbbell One Arm | 3 | 8 | Arms |
| END | 0 | 0 | TIPS |
| Dumbbell Incline Triceps Extension One Arm | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Incline Dumbbell Biceps Curl One arm | 3 | 12 | Arms |
| END | 0 | 0 | TIPS |
| Standing Kickbacks One Arm With Band | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Cable Concentration Bicep Curl | 3 | 12 | Arms |
