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Best Bicep Workout Program to Guarantee the Biggest Biceps

Not everyone’s muscles respond the same and there are other factors involved such as genetics, diet, training intensity and so forth. However, there are some basics that everyone needs to know for building massive biceps and triceps.

The thing is that when you subject your arm muscles to grueling high-rep drop-sets and all sorts of fancy movements, until you can’t even lift a pen, you may still be spinning your wheels with nearly the same amount of muscle mass years later…

In most every muscle magazine you’re bound to find an arm workout along with multiple reasons why the featured workout is more effective than any other. One truth I share with people is that there really is no ‘best’ workout.

1. Barbell Curl – 3 sets of 8

The barbell curl has been a bodybuilding staple for over a century now for good reason: it’s one of the best all-around biceps builders you can do.

2. E-Z Bar Biceps Curl – 3 sets of 8

I will switch to the E-Z Bar variant from time to time to give my wrists and elbows a break from the stress placed on them by the barbell curl.

3. Alternating Dumbbell Curl – 3 sets of 8

Like the barbell curl, this is a time-proven exercise that builds bigger biceps.

4. Hammer Dumbbell Curl – 3 sets of 8

The hammer curl is particularly useful for building up the biceps brachialis (the smaller muscle that helps give your biceps a visual boost).

5. Chin-Up –  3 sets of 20

The chin-up is a great “functional” movement that targets the biceps.

You can add weight with a dip belt or weighted vest as you get stronger, which ensures you can keep progressively overloading your muscles.

The Best Triceps Exercises

1. Close-Grip Bench Press – 3 sets of 8

If I were to do just one triceps exercise, it would probably be the close-grip bench press.

2. Dumbbell Overhead Triceps Press – 3 sets of 8

This is one of my favorite triceps exercises because it enables you to safely press heavy weight and overload the triceps.

3. Lying Triceps Press – 3 sets of 8

The lying triceps press involves a motion similar to the overhead dumbbell press and it’s great for developing the triceps.

4. Triceps Pushdown – 3 sets of 20

This is the most common triceps exercise that people do and, surprisingly, it’s quite good.

5. Dip – 3 sets of 20

There are two types of dips you can do: the bench and upright dip. Both are good for training the triceps and benefit the chest and shoulders as well.