Here’s an excellent biceps workout for building size and some decent strength while you’re at it. It’s a good idea to include it as part of a split – it goes well with back or chest, or as the bicep portion of an “arms” day. I don’t recommend performing this workout more than twice per week, as biceps are a small muscle and only need moderate training to grow.

Close grip Chin Ups – 3 sets of 6-10
Barbell Bicep Curls – 3 sets of 8-10
Cable Bicep Curls – 2 sets of 8-10
Reverse or Hammer Curls – 3 sets of 8-10

Close grip Chinups - these are, in my experience, the best mass builder for the biceps bar none. I know many, many people would argue with this, and yes, the curl is good too. But if you look at the evidence and your own results were you to include these in your weekly biceps workout, you’d have to agree. Perform them for at least six reps for size gains. If you can’t do six, then have someone “spot” you and support your legs with their hands, until you can hit six on your own. When you can do more than ten, add weight via a dip belt or dumbbell between your legs.

Barbell Bicep Curls – The second best mass builder! Your focus here should be on form. Keep everything stiff and still, with flexion only at your elbows. Check your form in the mirror, and visualise the bicep doing all the work as you perform these.

Cable curls are nice to finish off the biceps and get a good pump. They aren’t essential, and most of your efforts should be focussed on the previous two exercises. Again, keep your form strict with cable curls and focus on the squeeze.

Hammer/Reverse curls – these are good for training the brachialis (the muscle underneath/below your bicep, close to your elbow) and the top of your forearms. Reverse curls are easier on the wrists when you use an E-Z bar. Again, form is the key. That should finish off your biceps workout – now get that protein shake in ya and watch those guns grow!

The whole workout is based on a variation of a workout in Vince Delmonte’s No Nonsense Muscle Building, which is in my opinion the absolute bible on building lean muscle and physique transformation. Worth checking out if you haven’t seen it before.