Build Great Biceps With This 4 Week Program

There is no doubt that when we talk about biceps we are talking about a glory muscle. The guns are one of the most shown off muscles in the entire body. The key to training your biceps is to hit both heads of the bicep. This will really give the full look that most guys are looking for.

The bicep is one of those muscle groups that you have to be careful with, that is because it is such a small muscle group that you don't want to overwork it. Yet on the other hand you don't want to under work it because as we have already determined it is a glory muscle that you need to show off.

Building great biceps often is one of those things that comes with building great strength, that is because you can often really work your bicep well during you back days. The two muscles use very similar motions, they are both pulling exercises.

For those of you who really like working out your biceps hard here is a great 4 week program for you to jump start the growth in your biceps and gain 1-2 inches in a month.

Great Biceps Week 1 - Starter week
Chin Ups
Incline Dumbbell Curls
Forearm Curls
Dumbbell Hammer Curls

Great Biceps Week 2 -
Barbell Curls
Alternating Dumbbell Curls
Preacher Curls
Single Arm Cable Curls

Great Biceps Week 3
Alternating Dumbbell Curls
Preacher Curls
Concentration Curls
Cable Curls

Great Biceps Week 4
Hammer Curls super set with Concentration Curls
Preacher Curls tri set with Forearm Curls
Incline Dumbbell Curls

By the time week 4 rolls around you should have a great base down for your pipes. Now you will begin supersetting your biceps. By doing this you will really blast them to a new level and your actual bicep workout now should only really be about 20 min long.

A few key points, remember to work your forearms, if not you run the risk of really wearing down and failing not because of your bicep strength but instead because of your forearm strength. This is something you don't want, you want to be really getting a great pump in your bicep.

After a few weeks with this program you will for sure find yourself getting bigger upper arms and building those guns into muscle machines. Your bicep peak will become rounded and you will be able to see the two bicep heads emerging. Now you can repeat the program, adding weight and intensity.

By: Andrew Cheyne

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Andrew Cheyne