Beginner Biceps Workout Plan

The Beginners Biceps workout comprises of 9 sets and 3 exercises. It is designed to increase muscle size, endurance and strength.

Workout Summary

  • Biceps
  • 6 Weeks
  • Muscle Growth
  • Muscle Strength
  • Muscle Endurance
  • 45 Seconds Rest Between Sets

Equipment Required

  • Barbell
  • Dumbbells
Training Level
Session Duration
15-20 Minutes
Workout Frequency
1 Day P/W

Training Schedule Format

This workout should be implemented into your current training split.

  • MON - Back & Biceps
  • TUE - Rest Day
  • WED - Chest & Triceps
  • THU - Rest Day
  • FRI - Legs & Shoulders
  • SAT - Rest Day
  • SUN - Rest Day

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, supplementation is recommended for those who struggle with diet and nutrition intake. 

  • 100% Whey Isolate Protein
  • Creatine Monohydrate
  • Pre-workout / Energy Boost

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 3

Reps: 12

Rest: 45-60 seconds


A – Standing Barbell Curl

B – Dumbbell Hammer Curl

C – Barbell Static Hold

D – Dumbbell Upward Row

Workout Notes:

For the Barbell Static Hold – Perform a half rep and hold the barbell at a 90 degree angle for 15-30 seconds. Repeat 3 x

Are You TAGGING Your Progress on SOCIAL MEDIA??

Putting your goals and progress out to the world is one way to keep you motivated and consistent. We are here to help and love shouting out your progress, tips and comments to our IG Community.

Tag @MrandMrsMuscle and Hashtag #MrandMrsMuscle in your story or feed posts to feature!