The PERFECT Biceps Workout (Sets and Reps Included)


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The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addition, it must put the biceps through its full range of motion and utilize both the flexion of the elbow and the supination of the hand. That said, even that won’t complete your biceps workout! In order to round out your biceps you need to also include techniques that create unique stresses on the muscle giving it no choice but respond. That is what we do in this video.

If you look at the main exercises that people do in their biceps workouts you will see a lot of curls. After all, a major function of the biceps is to flex the elbow.

This is a problem when it comes to complete biceps development your biceps likely get plenty of activation during your back workout so in order to take your development to another level you need to include unique methods of stimulation. Just because you are going through a full range of motion on the exercises that you are doing and performing the major roles of the muscle 9elbow flexion and hand supination) it does not mean that you are giving the muscle sufficient stimulus to force growth. We all know guys who can do tons of pull ups and heavy rows but don’t have the greatest bicep development.

The solution to this problem is to not forego the popular mass building exercises, those are still the foundation of our training, but we also need to add specialization exercises and techniques. With that said, here what the perfect biceps workout would look like:

Cheat Curls – To Failure immediately into
Barbell Drag Curl – To Failure

Perform for 3 Sets

Weighted Chins – To Failure immediately into
Pulsed Contraction Chin Curls – To Failure

Perform for 3 Sets

Incline Dumbbell Curls – 3 sets to failure (Utilize the stretch reflex of the triceps technique)

Dumbbell Curl Trifecta – 2 sets of 8 on each arm for each exercise
– Cross supination (Emphasizes the long head of the biceps)
– Cross pronation (Emphasizes the brachialis )
– No Money curls (Emphasizes the short head of the biceps)

When you put this together in as I’m suggesting here, you not only now hit the biceps through it’s full range of motion but you hit every area of the biceps as well and in a fashion they’re not likely grown accustom to. Advanced techniques allows for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout.

This is just one example of how to apply science to your training. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body.

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  1. can someone explain the 1A 1B thing? Do I do 1A in drop set fashion, THEN 1B, or do I do 1A OR 1B based on my preference? Or do I do 1 set of 1A, then 1 set of 1B?

  2. If someone actually did all the sets and all the exercises for all the muscle groups you have videos about for their workouts it would take too much time though. Gotta just pick some a do some sets, maybe rotate them after awhile. Otherwise it isn't practical. 11 sets for just biceps in one workout is crazy considering you gotta hit back too and it's suggested to hit each muscle group twice per week as well.

  3. Just did this workout two days ago and I can honestly say I’ve never been so sore in my biceps in my life. I can’t grab things extend or close my arms. This workout should come with a disclaimer.

  4. 4:02 you are curling it wrong, because it’s too heavy for you your back has to be straight. Your bicep muscle needs to do the work not your back. Wear a belt around your stomach so you can get used to curling straight.


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