This beginner's bicep workout hits the bicep muscle with two exercises for a total of 6 sets. This workout is ideal for those new to weight training.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout10-15 minutes
  • Equipment Required
    Barbell, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This beginners bicep workout comprises of a total of 6 sets and 2 exercises. The workout is designed for new lifters and should be used before going on to a more advanced split routine with more exercises & sets.

This workout should do done once per week only.

Workout Notes:

  1. Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
  2. Strict technique on all exercises. (see bicep exercises)
  3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

Beginner Bicep Workout
Exercise Sets Reps
Standing Barbell Curl 3 15-12-10
Alternate Dumbbell Curl 3 10
Posted on: Mon, 02/08/2016 - 14:21

I am 15 and I have the third highest bench press weight. I am 6'0" 151 pounds and max benched at 165 this was my first max out and i was wondering how i could improve my weight liftin.

M&S Team Badge
Posted on: Mon, 02/08/2016 - 17:03

Keep lifting, don't chase numbers, and enjoy the process.

luke schwier
Posted on: Thu, 12/04/2014 - 05:19

what size dumbell should i use im 82 kgs 5ft10 and im 15 years old im just wondering what weight dumbells i should be using for my biceps ive been using 8 to 10 kgs and am wondering if i should increase it?

Posted on: Thu, 12/04/2014 - 05:16

hi steve
im 82 kgs 5ft10 and im 15 years old i was just wondering what weight my dumbells should be for my biceps ive been using 8 to 10 kgs should i increase the weight?

Posted on: Thu, 11/13/2014 - 12:26

my bicep size is 10 inchs I want to increase it but unable to do it I lift as much as weight I can but after exercise I don't feel any pain in my hand help me plz

Posted on: Sun, 09/14/2014 - 23:18

Im 12 ive started working out focusing on biceps and triceps

saqib ahmed
Posted on: Wed, 09/03/2014 - 11:33

sir please tell me.. can we get build without using supplement..??
because every one can't affort it..

Posted on: Sun, 08/31/2014 - 02:35

hey i have 4 weeks in a gym but my muscle is small change so what can i do for better muscle bicep,triceps,chest,sholder and leg exercises

imran khan
Posted on: Wed, 08/13/2014 - 06:59

I am 15 aged can I lift these weights it doesnt affect my height

Posted on: Mon, 06/02/2014 - 20:41

Hi I'm 52yrs and I just go to gym 4 month and now my bicep not big. I workout 3 time a week can you pls help

Posted on: Fri, 03/07/2014 - 11:32

Hi Steve,
I am trying to get back in shape and haven't worked out since I had my son almost a year ago. I'd like to gain strength in my arms and in my core. I don't have access to a gym, but I have some free weights (3, 5, 8, 15, 20). I have never done weight training (I always did pool workouts as a swimmer instead). Where should I start? Thanks in advance

Posted on: Tue, 02/25/2014 - 21:02

Hi! I'm new to the gym. age 26, weight 65, height 5'8". what workout routine should i follow weekly?

Posted on: Tue, 02/11/2014 - 09:07

sir i was working six days a week and daily i do bodyweight exercises as my trainer told me to to gain overall mass but recently i injured my left shoulder and advised to take complete rest i was doing 12 pullups and 40 pushups till date but after injury i am not going to gym iwant to know what type of exercises i should do to gain overall mass .
thanking you
dipak kr

Posted on: Tue, 02/04/2014 - 16:06

hey steve i do bicep curls and soley exercizes related to biceps how much reps should i do and should i take days off even thought im focusing on one thing.

Posted on: Tue, 11/19/2013 - 11:43

Hi I would like to know which protein is better.

Posted on: Mon, 11/04/2013 - 15:22

Hey ! How is concentration for bicep ! I've been goin to the gym since 2months , u think I should start concentration for bicep ?

Posted on: Tue, 08/20/2013 - 12:55

Im 15 an need to start working out. Not trying to get big but would like a little more i have a bench an curl bar and dumbells an some weights what would be a nice everyday workout for my biceps?

amritpal singh
Posted on: Fri, 08/16/2013 - 03:25

I am 6' and 90kg m i overweight? and please tell me workout for biceps i really want to increase my muscle size i do
4 set of barbell curl with 15 reps
4 set of dumbbell with 15 reps each hand 10 kg
4 set of hammer curl with 13 reps each hand (10 kg)
4 set of twenty one (15kg)
4 set of concentration curl 10 reps each hand (10 kg)
4 set of revers curls
5 days a week what should i improve or change ?

Posted on: Thu, 07/25/2013 - 10:50

Im wondering whats the optimum weight to lift as a beginner. At the moment Im using the maximum I can manage for 15-12-10 reps (really struggling to complete the last 3/4). Is this correct or should I be using lighter weight? Thanks

Posted on: Tue, 06/04/2013 - 21:11

Hey Steve! I have been working out for about 2 months now and I find biceps to be the hardest muscle to increase mass in and they fatigue very quickly after my first set,any suggestions?

Posted on: Mon, 04/29/2013 - 14:48

hey Steve, I am using a barbell and I perform 30sets for 3reps is it worth it and how long does it take to build strong muscles, and what should I do to get some abs

Posted on: Sat, 04/20/2013 - 21:28

need help? just starting again , over 50 med med problems catching up on me . loosing muscel upper
body. Starting with protien drinks an picked up basic dumbell set just to get somthing started.
Im an electrician bending pipe and working with heavy wire is big part of my job. need help with how much an how often

Posted on: Thu, 02/28/2013 - 09:17

i am 6'3 and 92kg m i overweight? and please tell me workout for biceps i really want to increase my muscle size i do
4 set of Dumbell Curl with 15 reps each hand (7.5kg)
4 set of preacher bench with 10 reps each hand (10kg)
4 set of hammer curl with 10 reps each hand (5kg)
4 set of barbell curl with 10 reps each hand (15kg)
4 set of concentration curl 10 reps each hand (7.5kg)
i do this routine twice a week what should i improve or change ?
i joined gym only 1 and half months ago

Posted on: Thu, 02/28/2013 - 02:47

Hey steve,i just want to appreciate what you are doing,for the community here.its hard work to keep up with all the questions.thank you

Posted on: Sat, 02/16/2013 - 21:16

hi steve
im 22 and trying to tone my core and build my biceps a bit, all i have is a weight bar with 30 or so pounds of weight on it, 2 ten pounders and two 5's, i dont have much to work with, but i would ideally like to tone my chest, torso and biceps, any ideas

Posted on: Sat, 02/16/2013 - 18:14

can you please post a split 2 lean out.

Posted on: Fri, 02/01/2013 - 13:36

i am 23... I am a beginner in workouts... I have thin arms and my belly and hips are growing... How should i plan my excercise routine so that i can get decent arm size and a flat toned body...?

Posted on: Fri, 02/01/2013 - 13:31

I am 23.. I am a beginner in workouts.. I have thin arms and belly & hips have grown fat... How should i start...? How should i plan my excercise routine...??

Posted on: Sun, 01/27/2013 - 17:18

How many weeks should i do this workout for?

M&S Team Badge
Posted on: Thu, 01/31/2013 - 17:08

It depends on you. You can stick with this for as long as you are making progress. You may want to switch it up after 10 weeks to keep it interesting.

Posted on: Mon, 01/21/2013 - 11:25

Hi Steve, I got a question, I have been training for 3 mounths and have gained a routine, my body is giving little response to my efforts and that is quite fine, but now what I would like is weight loss, more precisely fat loss, I am 183 cm x 81 kg, here the question does loosing that fat would mean loosing strenght? so I will have to reorganize my routine....and corse diet and training suggestion would be precious for me thanks in advance...

Posted on: Thu, 11/29/2012 - 00:54

hi steve,
i am 20year .i am to weight gain?
and take advice for buy best supplement.

Posted on: Thu, 10/25/2012 - 14:44

just wondering what the better way to do your sets is?......a lot of people and sites say to warm up then do 3 sets but max out your weight and do reps of 4-8 per set and not 15-10.....trying to build as much muscle as possible in the upper arm and shoulder area. i know this site says 15-10 reps but just wondering what the rest of the people here think.

Posted on: Sat, 10/06/2012 - 07:23


Posted on: Tue, 10/02/2012 - 05:46

Hi, I have been an on and off member of the gym for the last 2 years. I started back last week doing roughly 6 hours a week varied exercises (resistance training, heavy weights). I take 90+ protein shakes twice a day and also 6 grams of creatine. 3 tabs before work out and 3 after. The first week I looked pumped and have gained a steady 3lbs. Now after my first day of rest my body has relaxed and I am struggling to see any difference. It appears to have gone backwards if anything. I went back to the gym last night and felt I can lift heavier weights easily compared to last week. When will the visual effects show?

Any advice on time scale of when my body will start to progress?

Posted on: Wed, 08/29/2012 - 14:27

Hi steve I have been working out for 3 months now and I still haven't seen any results yet what do you think I should do?

Posted on: Mon, 06/11/2012 - 19:56

Hey Steve,
I had back surgery 5 months ago and have been doing cardio for an hour 5 times a week for the past 2 months. I feel that I'm well enough to start lifting some weights now to get into top physical shape. My question is can you suggest a good workout routine for all my muscle groups to start getting back in shape.

Posted on: Sat, 05/26/2012 - 02:38

sir,i have doubt about one question.
i do workout daily,but i can't get bicep size doesn't increase.
is there any possibilities that it might be locked ? or not than how can i increase my size.
at present i am using metaforce supplement.
give suggestion for workout and supllement.

await an early reply.
thank you

Posted on: Fri, 04/27/2012 - 13:25

I've been working out regularly now for about 45 days , I'm seeing some great results but now I want to start gaining more muscle. Every time I walk into the gym I do 15-20 of cardio, I feel like it gets my heart rate up and more focused on the weight training. is this okay?

Posted on: Wed, 04/04/2012 - 23:25

how do i know how heavy should i be lifting? and also, is each set continous? i mean am i supposed to do another set right after i do one? or can i take breaks after each set? if so, how long?

Posted on: Sun, 01/22/2012 - 17:33

HI im 16 working out 4 about 2 years and saw little progress in my muscle all around can help me out?

Posted on: Sat, 01/21/2012 - 07:35

Hi mate, I'm 21 nearly 22, I have a lung condition that makes
Weight gain more difficult, I have a set of dumbbells and
Want more muscle strength and definition, I have spent
Over 12 years in martial arts and still train but I want
Muscle mass and do I do this

Each dumbbell weighs 5k

Posted on: Mon, 01/02/2012 - 14:22

I played rugby a while back when I was 18 or so and then gained a whole lot of weight. However I have been hitting the gym and losing some of it. I do feel slightly stronger in most areas as well. One area which has been a problem for me is the bicep. I seem to be stuck with the same weight and cannot increase the weight without compromising the number of reps. My biceps are not that well developed as yet, theres some fat there. So my question is as to whether doing multiple reps will add strength and build my biceps? Thanks in advance.

Posted on: Sun, 11/27/2011 - 02:33

My height is 166 cm and i want to increase my height atleast 3 cm by any method.and i hav already joind the gym. Pull ups is good enough for this and my age is 19.6

ray pope
Posted on: Mon, 10/31/2011 - 16:18

Hi my name is Ray pope but you can call me BigBaby.I suggest you train each body part once a week to avoid overtraining.Your muscles grow and regroup only when they are resting.I suggest using a split routine to give each muscle group your undivided attention and focus.Some muscle groups work indirectly with other muscle groups,SO be careful not to overtrain,Especially the smaller muscles like arms and shoulders to avoid injury.Try this split and see how it works for you. Mon-Legs Tues-Chest & shoulders wed-rest thurs-Back & biceps fri-shoulders & traps sat & sunday rest.You can play around with it change and rearrange the muscles being worked.Just because you only work your muscle groups once a week doesn't mean do a hundred reps or sets.Keep the sets around 6 or 9 for small muscle groups and 10 to 12 sets for the larger muscles GET IN GET OUT AND GROW!

Posted on: Mon, 10/31/2011 - 09:01

Hi my mame is Ray but you can call me Bigbaby.I suggest you train each bodypart once a week to avoid overtraining.your muscles grow and regroup only when they are resting.NO REST NO GROWTH.I suggest using a Split routine to give each muscle group your undivided attention and focus.Some muscle groups work indirectly with one another so be careful not to overtrain,especially the smaller muscles like arms and shoulders to avoid injury.Try this split and let me know what you think.Mon-legs tues-Chest&Shoulders Weds-rest thurs-Back&Biceps friday-Shoulders sat&sun Rest.You can play around with this and change to fit your needs.Let me know how you like it.

Posted on: Wed, 09/21/2011 - 09:46

Hi Steve,

I am following this routine, one thing is can I do ABS & Cardio exercises in all rest days?

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Posted on: Fri, 09/30/2011 - 17:10


Andres Gomez
Posted on: Mon, 09/19/2011 - 21:02

Hi, my name is Andres and I have been playing soccer for a while. Im currently 18. I have my lower body very well developed because of the soccer, but my coach started suggesting that I work out my upper body, focusing on my torso (chest, abs) and also on my arms. I want to do this so by the time my first club game rolls around by spring break next year im in peak condition. What can I do, apart from my practices. I am member of a gym, so I have access to weights and such, but I do not want to loose my cardio fitness and be a meathead. Any help, please do tell. I have about 6 months and I have been told that a 6 pack is possible in such time. weigh 165lbs and I am 5'11. Slim but not skinny. Good diet but not great (yes, I enjoy my ocassional burger). Thank you.

M&S Team Badge
Posted on: Mon, 10/03/2011 - 17:00

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help: