Bicep Workout Routines That Build Muscle Fast

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bicep workout routines

These Bicep Workout Routines Are Only For People Who Want To Make Gains Quickly

If you want to get the best possible back and bicep development you simply can’t leave any stone unturned. You’ve got to be willing to push through every workout with everything you’ve got. Lift heavy, train hard and push yourself to your limits.

If you want to become an absolute beast you’ve got no choice but to train like a beast. If you think you’ve got what it takes then this workout is just what you need to take your results to the next level.

The Best Back And Bicep Workout Routines

First things first. Do you even stretch? No? Well that’s the answer most people give but did you know that stretching is what allows you to grow new muscle instead of failing to finish your workouts.

If you’re not getting the results you’d like and you aren’t stretching before or after a workout you have to realize that this is something you need to reconsider implementing into your program. Even 10 minutes is enough.

Stretching will allow you to work out without setting yourself up for injury and stretching after your sets increases the blood flow, oxygen and nutrients into your muscles.

The Back And Bicep Workout Breakdown

These exercises have been divided in back and bicep groups as follows:

Back Exercises

Back Exercise 1 – Wide Grip Lat Pulldown

Do 3 or 4 warm up sets

Back Exercise 2 – Wide Grip Lat Pulldown

Do 4 sets of 12 repetitions

Back Exercise 3 – Seated Cable Row

Do 3 sets of 12 repetitions

Back Exercise 4 – Lying T-Bar Row

Do 3 sets of 12 repetitions

Back Exercise 5 – Rack Pulls

Do 2 sets of 12 repetitions

Bicep Exercises

Bicep Exercise 1 – EZ Bar Curl

Do 1 warm up sets

Bicep Exercise 2 – EZ Bar Curl

Do 3 sets of 12 repetitions

Bicep Exercise 3 – Dumbbell Curl

Do 3 sets of 12 repetitions

Important Exercise Technique Tips

It’s not enough to just know what exercises to do. You also need to know how to do them!

Wide Grip Lat Pulldown

Never exhaust your muscles when doing warm up sets. Your goal isn’t to stress the muscles but to merely give your muscles a sort of rehearsal for the work that’s about to come.

Add a little bit more weight for the second warm up set and work on getting a full range of motion.

It goes without saying that your back needs to be pulled back so that you keep a small arch throughout. Keeping this posture makes sure your muscles do the work.

The negative part of each repetition is also important. Don’t use momentum and control the weight back up to get the most out of every rep.

Seated Cable Row

This is similar to the previous lat pulldown exercise in that you really want to keep an arch in your lower back as you keep the upper back nice and tight. This will allow you to fully stretch your upper back at every part of the motion.

You can take advantage of a rest pause and momentarily remove the load off your back by simply leaning back for a couple seconds. This tweak turns a regular seated cable row into a total back movement that targets your lower, outer and inner back muscles.

Lying T-Bar Row

With this exercise you can target the major parts of your back at different parts of each repetition.

Although it isn’t necessary to use a spotter when doing these, you can definitely get someone to keep the weight for you at the top of the exercise so you can implement the rest pause strategy here as well.

If you do this exercise often enough you’ll know that at the top of the movement it gets a little difficult to breathe because of the way your diaphragm compresses. For this reason it’s perfectly fine to take as much as 20-30 seconds of extra rest after each set.

Rack Pulls

Most likely, you’ll be using the most weight you can handle on this exercise and in order to avoid possible injury and to control the weight safely, you need to use a slight bounce at the bottom of each rep and create a rhythm.

This might seem like cheating but for this particular exercise it’s actually recommended and close to being a requirement.

EZ Bar Curl

You’re getting to the end of the workout now but don’t throw your form out the window. It’s very important that you keep the bar under control by getting a good contraction at the top of the rep and then slowly lowering the weight back down.

The benefit of slowly fighting the weight back down using a slower tempo is that you put greater stress on your biceps which helps with the muscle building process. That’s the goal here. You’re trying to get bigger and not necessarily stronger.

Dumbbell Curl

At this point, your back and arms are fried. I get it. But understand that you’re going for 12 repetitions for each set now and in order to make sure you can hit those numbers, more or less, you have to make the necessary changes by possibly lower the weight you would like to use.

Most likely, you’re not going to hit all your target reps for all sets using the same weight. If this is the case, simply drop the weight for your second or third set.

By doing this, you’ll get just as much stress as you would with a heavier weight but you won’t be compromising your form.

That concludes this guide to the best bicep workout routines. If you can commit to following these routines for the next few weeks I can guarantee you’ll see the results you’ve been working so hard for.

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