4 Best Week Bicep Muscle Building Program

Tired of your biceps looking like bumps in the road instead of mountain peaks?

You are not alone and believe it or not, we all have body parts and specific muscle groups we want to improve. However, complaining about a lagging body part doesn't solve the problem. If you REALLY want to transform a weakness into a strength, you need a smart strategy that effectively targets the muscles you want to improve.



If this sounds like you then look no further because you have stumbled upon the perfect 4 Week Program to start building BIGGER BICEPS IMMEDIATELY.

The best way to conquer this program is to incorporate these routines into your current workout split so be sure to download the workout calendar above. This way you know when to perform each of the EIGHT ROUTINES.

I suggest building the perfect split by organizing specific exercises to do on certain days in accordance with the 1 month calendar.

For example, each routine in the biceps training program needs at least 2 days of recovery between them. That is why they are listed on MONDAY and THURSDAY in the calendar.

An example of what a weekly split would look like is this.



WEEK 1 - PULL DAY -LARGE TO SMALL MUSCLES
EXERCISES SETS REPS TEMPO REST
 Bent Over Rows  3 - 4  6 - 8  3.2.2  2 min
 Pull Ups  3 - 4  6 - 8  3.2.2  2 min 
 Elbows in Wide Grip Curls  3  6 - 8  3.2.2  2 min
 Wide Grip Shrugs  3 - 4  6 - 8  3.2.2  2 min
 Stiff Leg Dead Lifts  3 - 4  6 - 8  3.2.2  2 min



WEEK 2 - PUSH DAY - LARGE TO SMALL MUSCLES
EXERCISES SETS REPS TEMPO REST
 Incline Barbell Press  3 - 4  6 - 8  3.2.2  2 min
Standing Dumbell Shoulder Press  3 - 4  6 - 8  3.2.2  2 min 
Close Grip Bench Press  3  6 - 8  3.2.2  2 min
Seated Calve Raises  3 - 4  6 - 8  3.2.2  2 min
1 Leg Box Squats  3 - 4  6 - 8  3.2.2  2 min




WEEK 3 - SMALL TO LARGE MUSCLES
EXERCISES SETS REPS TEMPO REST
 Close Grip Bicep Curls  3 - 4  4 - 8  3.2.2  2 min
Chin Ups  3 - 4  4 - 8  3.2.2  2 min 
Bent Over Overhand Barbell Rows  3  4 - 8  3.2.2  2 min
Seated DB Shrugs  3 - 4  4 - 8  3.2.2  2 min
Dead Lifts  3 - 4  4 - 8  3.2.2  2 min




WEEK 4 - SMALL TO LARGE MUSCLES
EXERCISES SETS REPS TEMPO REST
Dips  3 - 4  4 - 8  3.2.2  2 min
Seated Dumbell Shoulder Press  3 - 4  4 - 8  3.2.2  2 min 
Flat Barbell Chest Press  3  4 - 8  3.2.2  2 min
Standing Calve Raises  3 - 4  4 - 8  3.2.2  2 min
Barbell Squats  3 - 4  4 - 8  3.2.2  2 min

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