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How to Structure the Perfect Bicep Workout Plan

July 10, 2023 2 min read

How to Structure the Perfect Bicep Workout Plan

What Are Biceps?

Biceps are the muscles located on the front of your upper arm. They’re responsible for bending your elbow and giving you the ability to lift things with your arms.

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Having strong biceps is important if you want to be able to perform daily tasks, such as carrying groceries or lifting heavy objects. It also helps improve your overall physical appearance.

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Why You Need a Bicep Workout Plan

If you want to get stronger biceps, you need to create a workout plan that’s tailored to your needs and goals. A workout plan will help you stay consistent, so you can achieve your desired results.

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A good bicep workout plan should include exercises that target both the short head of the bicep (the inner part) and the long head of the bicep (the outer part). This will help ensure that all areas of the bicep are being worked out evenly.

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It’s also important to make sure that you vary your workouts and use different exercises each time. Doing the same exercises over and over again can lead to boredom and reduce the effectiveness of the workouts.

How to Structure the Perfect Bicep Workout Plan

When creating your bicep workout plan, there are a few key points to keep in mind:

  • Start with a warm-up. Before you begin any kind of exercise, it’s important to warm up your muscles. This will help prevent injuries and increase your flexibility. Try doing some light cardio, such as jogging, jumping jacks, or jumping rope for 5-10 minutes.
  • Choose the right exercises. Select exercises that will target both the short and long heads of the biceps. Examples include curls, hammer curls, chin-ups, and preacher curls. Make sure to choose a variety of exercises and focus on proper form.
  • Focus on quality reps. Instead of trying to do as many reps as possible, focus on doing quality reps with the right amount of weight. Aim for 8-12 reps per set and take 1-2 minutes of rest between sets.
  • Finish with stretching. When your workout is complete, be sure to stretch your muscles. This will help reduce soreness and ensure that your muscles recover properly.

Sample Bicep Workout Plan

Here is a sample workout plan that you can follow:

  • Warm up: 5-10 minutes of light cardio.
  • Exercises: 3 sets of 8-12 reps for each exercise.
  • Barbell curls: 3 sets of 8-12 reps.
  • Hammer curls: 3 sets of 8-12 reps.
  • Chin-ups: 3 sets of 8-12 reps.
  • Preacher curls: 3 sets of 8-12 reps.
  • Cool down: 5-10 minutes of stretching.

Remember, it’s important to focus on proper form and technique when doing these exercises. If you’re unsure how to perform an exercise correctly, consult a trainer or watch instructional videos online.


Creating a bicep workout plan is essential if you want to strengthen your biceps and improve your overall physical appearance. By following the tips outlined above and sticking to a consistent workout routine, you’ll be well on your way to achieving your goals.