Biceps Workout

Warm up first

1. 5 min easy cardio to raise your temperature
2. Scapular pull-ups or dead hangs — 2 x 20 sec
3. Two ramp-up sets of your first movement at 50% and 75%

The session

1. 1
   Chin-Up

   Bodyweight · Short head, Long head
   4 × 6-10rest 150s
2. 2
   Hammer Curl

   Dumbbell · Brachialis, Long head
   3 × 10-15rest 75s
3. 3
   Cable Curl

   Cable · Short head, Long head
   3 × 10-15rest 75s
4. 4
   Incline Dumbbell Curl

   Dumbbell · Long head
   3 × 10-15rest 75s
5. 5
   Dumbbell Curl

   Dumbbell · Short head, Long head
   3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the compound at the top is the one that decides whether the session was worth doing. The 4 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Chin-Up, 75 after Dumbbell Curl.

Biceps wants 8–16 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the biceps.