What is the best bicep workout? The best workout is the one that works for you. Keep in mind that your muscles like it when you change routines every so often. This is called muscle confusion and it is beneficial for those who have been using the same workout routine for a long time or have reached a plateau and are no longer making progress. With this in mind you can see how a bicep workout that was working last month may not be working today.  Try the arm workout below for mass and muscle size.

Since this workout is geared toward mass, the exercises are going to be basic with a lower rep range and fewer sets. Like any other muscle group you have to focus on lifting heavy weights with good form. You must add weight to the bar as often as you can. Since the biceps and triceps are smaller muscle groups, you can use 1.25 lb weights to add to the bar if 2.5 lb is too much. As your muscles grow they will be able to accomodate the heavier weight.

• Standing Bicep Curls         6-8 reps             3 sets

• Reverse curls                         6-8 reps             3 sets

• Tricep pulldowns                8-10 reps           3 sets

• Tricep Dips(weighted)      8-10 reps           3 sets    

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