7 Day Training To Get Biceps

Most men believe that pulling doors, opening jars, and lifting heavy loads is their job. If they are unable to do it or they feel they are not capable of doing so, they feel it is an attack on their masculinity and might feel inferior. In fact, you might have seen men interacting with each other and encouraging others to lift some weight. If you are a man struggling with these issues, there is a high chance that your biceps are not strong enough. This means you need to start working and your workouts should be progressive so you can track your progress and see that you are actually making some difference. In other words, if you start your workout now and you have never worked out before, there is a high chance that with proper guidance you will be able to achieve your goal sooner than you think.

How To Start The Muscle-Gaining Workout As A Beginner?

This might seem too good to be true but there are experts who are aware of ways to use a workout effectively. Rather than targeting the biceps only, you need to work on the strength of your shoulders as well as the strength of your biceps and chest muscles. This will help you work out all parts of your body with more ease. Another important thing is that most people look for the best health professionals in the industry and start following them blindly. This is only possible if you know your body and your body fully complements the body of the person you are following. However, this is not always the case. You have to keep in mind that as a beginner your routine will be completely different. Even if you are not a beginner and you think about following the exercise routine of some celebrity or influencer, keep in mind that there is always an individual difference.

With the help of this article, we will help beginners know how they can start their workout routine. We will mainly start with a weekly guide so they don’t end up hurting their muscles. This guide has been designed for people who are just starting their bicep development journey. However, no matter what kind of workout you choose, you have to keep track of your progress.

How to Start Your Workout Routine?

On the very first day of your workout, if you have never worked out before, you need to start with stretching and just stay on cardio. However, if you have been working out for quite some time, only then you can start with the actual weight lifting process. In case you’re a beginner these workouts will only cause injuries because they are meant for intermediate and professionals. Without cardio and stretching, these workouts will cause more harm, so it is very important to know where to start and what things you should keep in mind. Within stretching, you will have stretching options as well as dynamic stretching options so it is better to choose dynamic stretching. Most people start with yoga which is a very good practice whereas, others start with cardio which is also helpful.

First Two Days

For the first two days, you will only stick to the cardio-based weight lifting workout. You have to start with 3-minute intense running and then start your cardio routine. You will take time for pushups, pull-ups, crunches, squats, resistance band pull-ups, and handstands. For the handstand, you need to take some support otherwise as a beginner you might end up pulling your muscles or facing a strain injury. No matter what you choose, make sure to give your body enough time to stretch your muscles first.

Third and Fourth Day

On the third day, you will feel that your muscles are ready to lift some weight. However, switching completely to weight lifting is not a very good option. This is the time that you will spend on a hybrid workout. Within this workout, you will start with basic cardio and then just a few minutes of weight lifting. You can start with push-ups and their variations and then pull-ups as well. If you have a resistance band, you can use that to work on the intensity as well. Finally, start your bench press and bicep curls.

Fifth and Sixth Day

On the fifth and sixth days, you will have an intense weight lifting workout. Within this workout, you can start with a basic 5 minutes stretching warm-up session. Then you can start your bench press and bicep curls. You must also add doorway curls, inverted curls, Backpack bicep curls, and rope saw.


On the seventh day, take a rest so you can heal and get ready for the next day to come. It is very important to make sure that you trigger the recovery phase and let your muscles heal better. Rather than leaving all the work, keep in mind that you still have to engage in at least 15 minutes of dynamic stretching and five minutes walk.

Bottom Line

To sum it all up, it all comes down to the way you follow the training process. Most people think that since it is all about muscle mass, the only way is to start the weight lifting process and this will help you gain muscle. However, the process of gaining muscle is much more complex than just lifting some weight. It all starts with a good protein-packed diet and some stretching. Both these things are the foundation of the workout. If you fail at both these things, you will eventually not be able to see the ideal results even if you lift up a lot of weight and follow your exercise routine religiously. You have to keep in mind that building muscle mass is a progressive and lengthy process, in the first few days, you will only be able to feel the tightness, however, if you follow the process and keep your diet aligned with the workout, only then you will be able to see the desired results.


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