Do you wish to have your well defined biceps? Let’s work it out in just 48 days!

Hereunder are the most effective biceps workout for men and women, beginners ( and even veteran fitness folks ) that you can do either at home or at the gym.

You can execute this routine trice a week which means your biceps have more time to rest than to work them out – four ( 4 ) days of rest in a week to be exact.

Yes, that’s what supposed to be done – you need to treat your muscles an extra care and give them enough time to recover so they could also give you back what you want – AWESOME BICEPS!

Let’s get it on and start with…

1. Alternate Standing Dumbbell Curl

 

Starting position:

  1. Stand straight with your feet about 12″ apart
  2. Keep your back straight
  3. Keep your elbows at your sides while holding the dumbbells
  4. You need to keep your body fixed and don’t ever move it while executing every set.

Execution:

  1. Slowly curl up the dumbbells in your left arm first until they squeezed your bicep then lower the weight back slowly
  2. Do the same for the right arm to complete the 1st set
  3. Repeat 1 & 2 up to the last set

Set, Rep and Rest:

  1. Do the 1st set in 24 reps ( Left arm – 12 reps; Right arm – 12 reps ) – 1 to 2 minutes rest in-between sets
  2. Do the 2nd set in 20 reps ( Left arm – 10 reps; Right arm – 10 reps ) – 1 to 2 minutes rest in-between sets
  3. Do the 3rd set in 16 reps ( Left arm – 8 reps; Right arm – 8 reps ) – 1 to 2 minutes rest in-between sets





2. Standing Hammer Curl

Starting Position:

  1. Stand straight with your feet about 12″ apart
  2. Keep your back straight
  3. Keep your elbows at your side while holding the dumbbells
  4. Don’t ever move and you have to keep your body fixed while executing every set
  5. As you hold the dumbbells, your palms should be facing your body

Execution:

  1. Slowly curl up the dumbbells in your left and right arms together until they squeezed your biceps then slowly lower the weights back to the starting position.
  2. Execute the same for 2nd and 3rd sets.

Set, Rep and Rest:

  1. Do the 1st Set in 12 reps – 1 to 2 minutes rest in-between sets
  2. Do the 2nd Set in 10 reps – 1 to 2 minutes rest in-between sets
  3. Do the 3rd Set in 8 reps – 1 – to minutes rest in-between sets

3. Seated Concentration Curl

Starting Position:

  1. Sit on a flat bench in an upright position with the desired weight of dumbbell
  2. Move your upper body a little forward and put your elbow 2-3 inches near your knee
  3. Place your other hand on your lap for your balance
  4. While griping the dumbbell, your palm should be facing up

Execution:

  1. Using first your left hand, carefully curl the dumbbell up towards your bicep and when squeezed, slowly lower the weight back to its starting position.
  2. Do the same for the right arm
  3. Repeat 1 & 2 up to the last set

Set, Rep and Rest:

  1. Do the 1st set in 24 reps ( Left arm – 12 reps; Right arm – 12 reps ) – 1 to 2 minutes rest in-between sets
  2. Do the 2nd set in 20 reps ( Left arm – 10 reps; Right arm – 10 reps ) – 1 to 2 minutes rest in-between sets
  3. Do the 3rd set in 16 reps ( Left arm – 8 reps; Right arm – 8 reps ) – 1 to 2 minutes rest in-between sets

4. Standing Barbell Curl

Starting Position:

  1. Stand straight with your feet 12″ apart
  2. Your back should be straight
  3. Your arms should be fully extended
  4. Your barbel grip should be underhand
  5. Your body as well as your elbows should not be moving while you’re doing the lifting
  6. You have to control the weight
  7. This should be done slowly but surely

Execution:

  1. Carefully curl the barbel until it squeezed well your biceps then slowly lower the barbel back to its original position.
  2. Do the same execution for 2nd and 3rd sets.

Set, Rep and Rest:

  1. Do the 1st Set in 12 reps – 1 to 2 minutes rest in-between sets
  2. Do the 2nd Set in 10 reps – 1 to 2 minutes rest in-between sets
  3. Do the 3rd Set in 8 reps – 1 – to minutes rest in-between sets





5. EZ Bar Curl

Starting Position:

  1. Stand straight with your feet 12″ apart
  2. Your back should be straight
  3. Your arms should be fully extended
  4. Your barbel grip should be underhand
  5. Your body as well as your elbows should not be moving while you’re doing the lifting
  6. You have to control the weight
  7. This should be done slowly but surely

Execution:

  1. Carefully curl the barbel slowly until it squeezed well your biceps then lower the barbel back to its original position.
  2. Do the same execution for 2nd and 3rd sets.

Set, Rep and Rest:

  1. Do the 1st Set in 12 reps – 1 to 2 minutes rest in-between sets
  2. Do the 2nd Set in 10 reps – 1 to 2 minutes rest in-between sets
  3. Do the 3rd Set in 8 reps – 1 – to minutes rest in-between sets

Workout Summary

Workout 1: Alternate Standing Dumbbell Curl

Set, Rep and Rest:

1st set – 24 reps ( Left arm – 12 reps; Right arm – 12 reps ) – 1 to 2 minutes rest in-between sets

2nd set – 20 reps ( Left arm – 10 reps; Right arm – 10 reps ) – 1 to 2 minutes rest in-between sets

3rd set – 16 reps ( Left arm – 8 reps; Right arm – 8 reps ) – 1 to 2 minutes rest in-between sets

Workout 2: Standing Hammer Curl

Set, Rep and Rest:

1st Set – 12 reps – 1 to 2 minutes rest in-between sets

2nd Set – 10 reps – 1 to 2 minutes rest in-between sets

3rd Set – 8 reps – 1 to 2 minutes rest in-between sets

Workout 3: Seated Concentration Curl

Set, Rep and Rest:

1st set – 24 reps ( Left arm – 12 reps; Right arm – 12 reps ) – 1 to 2 minutes rest in-between sets

2nd set – 20 reps ( Left arm – 10 reps; Right arm – 10 reps ) – 1 to 2 minutes rest in-between sets

3rd set – 16 reps ( Left arm – 8 reps; Right arm – 8 reps ) – 1 to 2 minutes rest in-between sets

Workout 4: Standing Barbell Curl

Set, Rep and Rest:

1st Set – 12 reps – 1 to 2 minutes rest in-between sets

2nd Set – 10 reps – 1 to 2 minutes rest in-between sets

3rd Set – 8 reps – 1 to 2 minutes rest in-between sets

Workout 5: EZ Bar Curl

Set, Rep and Rest:
1st Set – 12 reps – 1 to 2 minutes rest in-between sets

2nd Set – 10 reps – 1 to 2 minutes rest in-between sets

3rd Set – 8 reps – 1 to 2 minutes rest in-between sets

Program Duration:

48 days ( 3 days per week in 4 months )

Recommended dumbbell weights:

Women – You can start with 3-5 lbs. then as you progress and gain strength, you can increase up to the weight you can handle

Men – You can start with 5-10 lbs. then as you progress and gain strength, you can increase up to the weight you can handle

Recommended Workout Supplements:

For Men’s Pre and Post Workout Supplements, you can visit these reviews for your guidance:

Pre Workout Supplements’ Review – Men ( Latest Review )

Top Post Workout Supplements – Men ( Latest Review )

For Women’s Pre and Post Workout – you can visit these reviews for your guidance:

Pre Workout Supplements’ Review – Women ( Latest Review )

Top Post Workout Supplements – Women ( Latest Review )

Conclusion

Workout program for biceps above is most effective when done in 48 days with 64 days of rest all in all.

Hence, considering the only three ( 3 ) days workout with 4 days of rest in a week,  four ( 4 ) months is nothing!

Having said that, if you take your workout seriously, there’s no reason you can’t have that AWESOME BICEPS!

Meanwhile, If you plan to set up your own budget little gym at home, you can visit here…Home Gym Equipment For Beginners.

Enjoy and have a safe workout!

If you need a hand or have any questions, feel free to leave them below and I am more than happy to help you out.