PLEASE READ FOR MAXIMUM EFFECT, ESPECIALLY EXERCISE SECTION AS I GAVE OPTIONS FOR BEGINNERS> MEDIUM> ADVANCED!!! It’s very hard to put all information I have got in to small description: I will be brief on each section, for wider info use certified sport resources. After checking some routines, even Jefit team provide (NO disrespect to anyone) I wonder if people have knowledge on sports or just add random exercises. (Example: routine of 8-15 exercises on same muscle group per day is overkill even for professionals. Plus exercises are so similar that it’s wiser to do only one) BICEPS THEORY: 2 headed muscle: short head (inside), long head (outside). Many people DO NOT know there is also "Brakhialis". In couple words it is a "muscle" located deeper than biceps- makes your arm bigger. (You probably noticed, many guys have huge Short head when flexing, however absolutely no Long head and general arm size due to not knowing about brakhialis). Workout on biceps MUST include exercises which work on all three: SHORT HEAD- due to anatomical structure works pretty much in every exercise, even more with wide grip (example: Barbell wide grip curl) and elbows in front of body (example: Dumbbell alternate preacher curl) LONG HEAD- Works effectively when your elbows are BEHIND your back. BRAKHIALIS- works effectively when thumb-up or palm-down grip HUGE ADVICE: Use free weights (barbell/ dumbbell/ Kettlebell) as its “base/ compound exercises” (if your PT makes you jump on machine within one month, get rid of him ASAP, lol, machines are used to polish certain muscle head once you reached advanced level) MY TOP EXERCISES FOR ALL LEVELS: BEGINNER/ NEWBIE: Some professionals recommend maximum 1-2 exercises (N1, N3, N4), if you want to do all below, do maximum 2 sets x 6-10 reps (choose between N5 and N6, or swap them weekly) Don’t chase weights, increase only after you've learnt technique and feel too comfortable with starting weights after couple months!!! MEDIUM: All below exercises: N1- 5sets x10 reps, N2 5sets x10 reps, N3 3sets x10-15 reps (each hand), N4 3sets x8-12 reps, OPTIONAL N5 3-5sets x 8-10 reps or/and N6 2sets x10 reps each hand EXPERIENCED: Optional as WARM UP do BICEPS DUMBBELL CURL or similar, LOW weights 2-3Sets x20-30 reps, than all below: each exercise 5sets x10-14 reps. If it’s not enough add extra exercise on lagging muscle of your choice (instead of N6 and/or N5) EXERCISES: Don't forget warm up (cardio) and biceps stretches after each/couple reps! N1- Barbell Biceps drag curl (elbows behind back)- Technique: Take barbell, move your elbows until they are behind your back and curl towards chest. (MAKE SURE ELBOWS ARE ALWAYS BEHIND YOUR BACK- NOT like on the picture). (Main Muscle: long head, plus short head) (Alternative: use dumbbell) N2- Barbell Curl palm-down grip Technique: same as Barbell Curl, but palm-down grip (Main Muscle: brakhialis) (Alternative: use dumbbells) N3- Dumbbell Alternate Hammer Curl (Main Muscle: short head, brakhialis) (Alternative position: sited) (Alternate equipment: Hex bar, Swiss bar) N4- Dumbbell Lying Supine Biceps Curl (Main Muscle: Long head (very effectively)) (I prefer to raise arms separately) (Alternative exercises: Dumbbell Flexor Incline Curl, Dumbbell Incline curl) N5- Barbell Standing Wide Grip Biceps Curl (Main Muscle: short head) (Alternative exercise: Dumbbell alternate preacher curl, many more) This are top exercises which cover all biceps, for more information don't hesitate to Message me, You can follow my Instagram LOL: bistaofficial Thank You and Enjoy