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Add Size To Your Arms In 30 Days | Free Routine

Biceps are arguably the best "show" muscles. Whenever someone asks you to flex, they're not talking about your calves or your chest, they want the gun show! Building the biceps can be a challenge but I'm gonna show you 2 exercises that will hit both parts (Long Head & Short Head). These days, we don't just want our biceps to work, we want them to represent! Below are two exercises that will add size to your biceps! Pick a comfortable weight to start with where the last 2 reps are challenging. Before we start to make sure to pick up a free container of BioTrust® Grass-Fed, Low Carb Protein to help with repairing and growing your biceps after a workout!

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The Bicep Curl

  • Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

  • Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

  • Hold the contracted position for a brief pause as you squeeze your biceps.

  • Then, inhale and slowly begin to lower the dumbbells back to the starting position.

  • Repeat for the recommended amount of repetitions.


Hammer Curls

  • Hammer Curls Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides

  • Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders

  • Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for a moment

  • Return the dumbbells to the starting position in a controlled manner to complete one rep


This is a 30-day bicep routine that I use. You should be aiming to train biceps 2x a week at most since they need to recover. Be sure to take in enough protein also! Protein is what repair and build muscle. Click here to get a free container of protein or If you need any help with a supplement or anything, please don't hesitate to contact! This is organized week by week where we focus on a different approach.

30 Day Routine

Week 1: Bicep Curls 3 sets of 12 reps | Hammer curls 3 sets of 12 reps

This week's focus will be to introduce your biceps to these two exercises. If this is your first time doing these or haven't done in a while then you may or may not be sore. As mentioned before, make sure to take your protein shake post-workout! and drink plenty of water to avoid cramps.


Week 2: Hammer curls 4 sets of 15 reps | Bicep Curls 4 sets of 15 reps (Moderate Weight)

This week we add an extra set and a few reps to challenge ourselves. If you weren't sore last week then feel free to up the weight but make sure your form is good! Focus on squeezing that bicep at the top to get maximum contraction and blood in the muscle.


Week 3: Bicep Curls 4 sets of 10 reps | Hammer Curls 4 sets of 8-10 reps (Heavy Weight)

At week 3, we want to "shock" our muscles with a different approach. When using heavy weights with low reps, we're aiming to increase muscle mass which elevates metabolism, which helps your body continue to burn calories long after your workout. Heavy lifting also strengthens bone density, which can reduce the risk of breaks and fractures as you age.


Week 4: Bicep curls 5 sets of 20 reps | Hammer curls 5 sets of 20 reps. (Light Weight)

This is where you start to really notice your arms popping out more. This week we're switching it up again by introducing Hypertrophy training as we aim to lift lightweight for higher reps. The goal in this week is to pump as much blood as we can into the biceps (by squeezing at the top) which will allow room for them to grow. Make sure to breathe through the sets and get plenty of water!


Training Tips

  • Drink plenty of water to avoid cramps and muscle fatigue.

  • Take a protein shake after each workout to repair and grow muscle

  • DO NOT swing the weight, always be in control!

  • Don't overtrain! Do this routine 2-3x a week at most!

  • Squeeze at the top!

  • Lastly, Have fun with it and give them time to grow! Rome wasn't built in a day!


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