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How to Get Bigger Biceps in One Week

author image Steve Silverman
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
How to Get Bigger Biceps in One Week
Arm curls can help you build bigger and more powerful biceps. Photo Credit Jupiterimages/Photos.com/Getty Images

Building bigger and stronger biceps can be accomplished with a healthy workout program. When you have larger biceps, it can be a significant advantage in sports that depend on strength. While an overall strength program may take months to develop, you can make gains in one week. The key is to do the right type of exercises throughout the seven-day period that will allow you to get the growth in your biceps that you are looking for.

Bench Press

Step 1

Do the bench press on Day 1 and Day 4. Lie down on weight lifting bench. Have your training partner hands you a barbell that you will hold at chest height.

Step 2

Raise the barbell up by straightening your elbows. Hold the barbell over your chest for a count of two.

Step 3

Return the barbell to a position just above your chest. Press the weight up 10 times, take a 1-minute break and repeat the set.

Arm Curls

Step 1

Do arm curls on Day 2 and Day 5. Grasp dumbbells in each hand. Extend your arms so the dumbbells are at thigh height.

Step 2

Curl the dumbbells up to your shoulder. You will notice pressure on your biceps muscles as you bring the weight up to shoulder height.

Step 3

Return the dumbbells to the starting position. Do this 10 times. Take a 1-minute break and repeat the set. This exercise will build size and bulk in the biceps.

Wide-Arm Pushups

Step 1

Do wide arm pushups on Day 3 and Day 6. Lie down on your stomach on the floor. Extend your feet and place your toes on the ground. Place your palms about 6 inches outside your shoulders.

Step 2

Push up with your palms so your body is off the ground. Your elbows should be straight.

Step 3

Hold the lift for 2 seconds. Return to the starting position. Do 15 reps, take a 1-minute break and repeat the set. This will help build size in your biceps.

Medicine Ball Twists

Step 1

Do medicine ball twists on Day 4 to build bigger biceps. Take hold of a 10-lb. medicine ball and bring it up to chest height.

Step 2

Twist to the right while holding the medicine ball out in front of you. Return it to the front of your body at chest height.

Step 3

Twist all the way to the left while holding the medicine ball. Return it to the front of your body.

Step 4

Do 10 twists in each direction, take a 30-second break and repeat the set.

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