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
Beginner
Session Duration
15-20 Minutes
Workout Frequency
1 Day P/W

Training Schedule Format

This workout should be implemented into your current training split.

Example
  • 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

Exercises

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

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