The old saying goes, it doesn't matter what kind of car you drive, only the size of the arms hanging out of the window. Large arms, mainly biceps, have always been the desire for many people who go to the gym to train. This 7 week biceps training plan can be used in conjunction with the 7 week triceps training plan to help you build major arm size and strength. Why This Routine Works This routine focuses mainly on strengthening and helping the bicep muscles grow through heavy weights, muscle building exercises, and mixture of high and low reps to stimulate the muscle fibers. While performing this week you will be progression with your training frequency so that you are stimulating the bicep muscles into growth. During the first two weeks you will only be training once per week; twice per week in weeks 3 and 4; three times per week for weeks 5 and 6; and finally once during week 7. This training is essential to spark growth and strength in the muscles as for the first two weeks you are getting yourself adjusted to the moderate weight, reps, sets and training of your muscles. For week 3 you will be using lighter weight for your exercises but compensating with higher repetitions for both days. On the first day of week 4 you will hammer your bicep muscles with heavy weight and low reps, this is designed to fill the rip the muscle for size and preparation of recovery the following day. On week 5 you will be training three days a week. The first day will be an onslaught on your muscles as you will focus on heavy weights again with low reps. The next three workout days will hit your biceps with moderate weight and hi repetitions to help you recover from the heavy weight. You will follow these three days with another day of heavy weight and finally a last day of high reps and low weight. Weeks 5 and 6 are designed to confuse your muscles, tear the fibers and stimulate the biceps for optimal growth and strength. On the final workout week you will perform a basic workout day to help you recover from the intense 6 weeks of bicep work you have just done. Performing this routine will help stimulate and put stress on your bicep muscles, thus increasing growth hormones. These hormones are utilized by the body for muscle recovery and of course growth, which is what this routine has been designed for. Workout Day Split 1st and 2nd Week : In the first week of this routine you will workout your arms once to get adjusted to the weight that you will be performing and loosening up your muscles. ( Note - If you feel that going into your second week that you want to increase the amount of days that you would like to train, then you can increase the twice a week during the 2nd week. ) 3rd and 4th Week : During the 3rd and 4th weeks, you will train your biceps twice a week. Increasing to training twice a week is important as your muscles have already gotten adjusted to working the biceps and it is time to start shocking the muscle fibers into growth through additional workout days. 5th and 6th Week : The 5th and 6th weeks will require you to up the amount of training days for your biceps to 3 times a week. By training up to three times a week, you are shocking your muscles into growth and strength increase by stimulating the muscle fibers. 7th Week : For the 7th and final week, you will finish off your bicep training with only 1 day of training. With only one workout day in the final week, you are able to allow for your arms to recover from the onslaught of training that you have just put it through. 7 Week Bicep Training Stats 1st and 2nd Week Total Workout Time : 32 minutes Total Rest Time : 20 minutes 3rd and 4th Week Total Workout Time (ALL Days) : 91 minutes Workout Time - Day A : 23 minutes Workout Time - Day B : 25 minutes Workout Time - Day C : 20 minutes Workout Time - Day D : 23 minutes Total Rest Time (ALL Days) : 67.5 minutes Rest Time - Day A : 15 Minutes Rest Time - Day B : 15 Minutes Rest Time - Day C : 22.5 Minutes Rest Time - Day D : 15 Minutes 5th and 6th Week Total Workout Time (ALL Days) : 134 minutes Workout Time - Day A : 20 Minutes Workout Time - Day B : 23 Minutes Workout Time - Day C : 23 Minutes Workout Time - Day D : 23 Minutes Workout Time - Day E : 20 Minutes Workout Time - Day F : 25 Minutes Total Rest Time (ALL Days) : 145 minutes Rest Time - Day A : 22.5 Minutes Rest Time - Day B : 15 Minutes Rest Time - Day C : 15 Minutes Rest Time - Day D : 15 Minutes Rest Time - Day E : 22.5 Minutes Rest Time - Day F : 15 Minutes 7th Week Total Workout Time : 23 Minutes Total Rest Time : 20 minutes Equipment Necessary • Barbell • Dumbbells • Bench • Strength Machines • Cable Tower Machines Nutrition • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes To increase the size of your muscles and growth potential, focus on training arms on their own separate day rather than having them put into the end of a workout. This allows the body to focus upon the growth of the bicep and tricep muscles and improve on strength. You can add in some warm-up sets into each workout to loosen up your biceps Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.