If you have never attempted a circuit to hit your bicep then your missing out on a lot. A good powerful circuit can really induce massive gains on your bicep. So its time you stop missing out

So what is a circuit? Executing a group of exercises back to back with little or no rest is a circuit. Of course a group meaning more than 4 moves. Other wise your just doing a giant set. Originally circuits aren’t really used to build mass on your bicep. Actually they are made to itch out detail in you arm or targeted muscle. But if you know how to use the circuit you can utilize it in a manner to which it will help with muscle mass. And not just bicep size but shape

The bicep circuit should be used once or twice every month and not more. It should be something you do when you want to shake things up and want explode your biceps into growth. Now like I said before you should be already doing some sort of bicep routine that encourages muscle mass and growth before your undertake the circuit training. This is the optimal way to use circuit training and you will truly spur growth in your biceps if you do so.

Here is an example of a bicep mass building routine

Alternate standing dumbbell curl 4 sets 10,8,8,8

Close grip standing curl 4 sets 8,10,12,12

Incline dumbbell curl 4 sets 10,10,12,12

Hammer curl 3 sets 8, 8, 8

You should be performing a bicep routine like this. This kind of routine increases muscle mass and size over time. Make sure you perform such workouts for a while before performing a circuit. So after every 2 weeks of a workout like the one I just shared with you will help with extra growth.

This is a sample bicep circuit routine.

Standing barbell curl 12 reps 20 sec rest

Alternating dumbbell curl 12 reps 20 sec rest

Preacher curl 12 reps 20 sec rest

Incline curl 12 reps 20 sec rest

Hammer curl 12 reps 20 sec rest

Reverse curl 12 reps 20 sec rest

To perform this bicep circuit properly you need to move from one exercise to another with only 20 seconds rest in between. You should use a weight that will allow you to perform 12 repetitions. In the beginning it will take some time to figure the right weights to use. But once you do you should be able to perform the circuit without resting. So for example perform standing barbell curls for 12 reps then rest 20 seconds then instantly move to the next which is alternating dumbbell curl then rest 20 seconds then so on and so forth. Once you have reached your last move the reverse curl rest for 2 minutes then repeat the whole circuit. You will do this three times and that will be your bicep workout.

Once again make sure to keep your rep range at 12. And make sure to only rest 20 seconds. You should aim to really overload your biceps. Work hard and work hard and the results will truly be overwhelming. Perform this circuit every now and then to give your bicep that extra jump

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