Building Better Biceps

Mar 09, 2011
Building Better Biceps

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 10 Arms
Standing Bicep Cable Curl Behind 3 12 Arms
Standing Both Legs Preacher Curls One Arm 3 12 Arms
Standing Bicep Curl Dumbbell One Arm 2 10 Arms
Standing Bicep Cable Curl Behind 2 12 Arms
One Arm Dumbbell Preacher Curl 2 12 Arms
Laying On Bench Dumbbell Tricep Extension One Arm 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 12 Arms
Dumbbell Overhead Triceps Extension Both Arms 3 12 Arms
Laying On Bench Dumbbell Tricep Extension One Arm 3 10 Arms
Standing Cable Tricep Extension One Arm 3 10 Arms
Dumbbell Overhead Triceps Extension One arm 3 12 Arms
Day 2
Exercise Sets Reps Muscle Group
Standing Bicep Curl Dumbbell One Arm 3 10 Arms
SUPER-SET 0 0 TIPS
Dumbbell Overhead Triceps Extension One arm 3 10 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 10 Arms
END 0 0 TIPS
Cable Concentration Bicep Curl 3 10 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks One Arm With Band 3 12 Arms
Week 2
Day 1
Exercise Sets Reps Muscle Group
Laying On Bench Dumbbell Tricep Extension One Arm 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 10 Arms
Dumbbell Overhead Triceps Extension Both Arms 3 12 Arms
Laying On Bench Dumbbell Tricep Extension One Arm 3 10 Arms
Standing Cable Tricep Extension One Arm 3 10 Arms
Dumbbell Overhead Triceps Extension One arm 3 12 Arms
Standing Bicep Curl Barbell Both Arms 3 10 Arms
Standing Bicep Cable Curl Behind 3 10 Arms
Standing Both Legs Preacher Curls One Arm 3 12 Arms
Standing Bicep Cable Curl Behind 2 12 Arms
One Arm Dumbbell Preacher Curl 2 12 Arms
Day 2
Exercise Sets Reps Muscle Group
Laying On Bench Dumbbell Tricep Extension One Arm 3 10 Arms
SUPER-SET 0 0 TIPS
Standing Bicep Curl Dumbbell One Arm 3 10 Arms
END 0 0 TIPS
Dumbbell Incline Triceps Extension One Arm 3 10 Arms
SUPER-SET 0 0 TIPS
Incline Dumbbell Biceps Curl One arm 3 10 Arms
END 0 0 TIPS
Standing Kickbacks One Arm With Band 3 10 Arms
SUPER-SET 0 0 TIPS
Cable Concentration Bicep Curl 3 10 Arms
Week 3
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
Week 4
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

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