Ask any woman what is her least favourite bodypart to train, and it's a fair bet she'll say biceps.
Ask a man what his favorite bodypart to train is and it's an equally fair bet he'll say biceps!
We'll leave the sociological explanations to the boffins – but there's no doubt that a fine pair of pipes on a woman is a hot look.
Noting says athletic, confident, sexy, hardbody, female quite like a decent set of biceps protruding from a sun top (just ask awesome UK bodybuilder Jackie Hague pictured above!)
So how do we build these babies?
Well, as ever, it all depends on how experienced a trainer you are – so we will split this into three sections: Beginner / Intermediate / Experienced
Beginners Female Bicep Workout Routine
If you're just starting out it's probable you will have a simple routine using compound exercises perhaps splitting upper and lower body.
However it will do no harm to try substituting these biceps exercises.
Do two biceps sessions per week with at least two days in between.
EZ Bar Curls 3 sets 10-12 reps 2 min rest
Standing Dumbbell Curls 3 sets 10-12 reps 2 min rest
That's all it is. Your body is unused to training and this is, conversely, the easiest time to grow muscle. Stick with it for 12 weeks and you will be amazed at how much bigger and more shapely your biceps are.
Intermediate Female Bicep Workout Routine
Train biceps once a week with at least five rest days before your next bicep workouts.
Stick with it for at least six months and focus on intensity – really feel the connection between the weight, the movement and your bicep and try to isolate that feeling.
Barbell Curls 3-4 sets 6-8 resp 2 min rest
Seated Dumbbell Curls 3-4 sets 8-12 reps 2 min rest
EZ Bar Curls 3-4 sets 10-12 reps 2 min rest
Concentration Curls 2 sest 20 reps 2 min rest
Experienced Lifter Female Bicep Workout Routine
Train biceps once a week, with at least five rest days before your next bicep workouts.
Again stick with it for at least six months and add volume and intensity.
On the Rest Pause Sets try to use the same weight for all sets. Find a weight that allows you to perform 8-10 reps for the first set. Rest only 20 seconds between sets.
On Drop Sets - perform a set, then immediately perform 3 drop sets using progressively lighter dumbbells. After 2 minutes, repeat this process a second time.
Always, always lift with strict form. But you knew that anyway!
Intermediate Bicep Workout Routine
Barbell Curls 4 sets 6-8 reps 2 min rest
Seated Dumbbell Curls 4 sets 8-12 reps 2 min rest
EZ Bar Curls 5 sets 8-10 reps 20 sec rest pause
Hammer Curls 2 + drop sets 6-10 reps 2 min rest
Concentration Curls 2 sets 20 reps 1 min rest