Bicep Workout For Mass (Part 1) – Complete Workout Plan For Insane Arm Growth

Want more tips on how to build bigger arm muscles? Go to:

This is part 1 of the 3-part "Bicep Workout for Mass" video series. Get the complete 3-day bicep workout directly from the Weight Gain Network website above.

In this video Troy Adashun walks you through the first muscle-building workout.

0:15 – EXERCISE #1:
Four Sets Of Hammer Curls, Superset With Palms-Up Dumbbell Curls.

1:05 – EXERCISE #2:
3 Sets Of Dumbbell Bicep 21's.

2:05 – EXERCISE #3:
3 Sets Of Across-The-Body Hammer Curls, Superset With Across-The-Body Bicep Curls.

3:27 – EXERCISE #4:
3 Sets Of Confusion Curls, Superset With Explosive Hammer Curls.

See part 2 of the "Bicep Workout For Mass" here:

See part 3 of the "Bicep Workout For Mass" here:

See the full article here:

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23 comments
  1. Weight Gain Network / September 4, 2013

    NEW VIDEO: Bicep Workout For Mass – Complete Workout Plan For Insane Arm
    Growth (Part 1) Bicep Workout For Mass – Complete Workout Plan For Insane
    Arm Growth (Part 1)

    #bicep #workout #mass #exercise 

  2. nikhil dhital / October 25, 2013

    As someone who has struggled with maintaining my weight, I was in search
    of something new. I have always been one of those individuals who’s weight
    fluctuates so often that a routine and structure is almost necessary to
    loose any amount of weight. Before I started this program, I had given
    myself the goal to lose 30 pounds. I went to the gym every day… for about
    2 weeks. After that, there was always some reason I could get there; work,
    relationship, family, bills, events… all the usual..

  3. Govind Bhai / October 25, 2013

    he biceps brachii is a muscle on the upper arm that acts to flex the elbow.
    It is given the name biceps because it has two heads, and brachii comes
    from the Latin word for arm. The short head of the biceps attaches to the
    coracoid process of the scapula. The tendon of the long head passes into
    the joint capsule at the head of the humerus, and attaches on the scapula
    at the supraglenoid tubercle. Distal

  4. Auonu IranI / October 26, 2013

    this was a great work out i doing this at gym any time must have workout me
    and my friends are always watching vedios from this blogs thank you weight
    gain network

  5. mohan kavith / October 26, 2013

    wow it is really good. i lke it so much.it help full.i try it from
    toady.and also i learn more thing regarding this video.and also this guy
    show all exercises perfectly.he is very good teacher.i like him.its really
    good.i love this video.thank you very much.we hope another videos like
    this. bye..

  6. Roshan Shrestha / October 29, 2013

    it is very very good and i m totally into it as i have been doing and
    excising this since a long time. i thank this video alot.

  7. Bikki Singh / October 31, 2013

    This video really is a good one, three cheers for all the steps. I have
    been working out everyday morning which is helping me a lot. I always want
    to have a nice body like yours. Now its been a month and I am getting to
    see some changes in my body already.Sometimes i do little more than what
    you showed but that wont be a problem I think.I really appreciate this
    video body building. Chrees man.And thanks for putting this and other
    related videos too.

  8. SEBASTIAN ESQUEDA / November 2, 2013

    My uncle Dennis and uncle randy are the owners of keiser, I noticed u had
    their bikes

  9. Avinash Thapa / November 5, 2013

    This video really is a good one, three cheers for all the steps. I have
    been working out everyday morning which is helping me a lot. I always want
    to have a nice body like yours. Now its been a month and I am getting to
    see some changes in my body already.Sometimes i do little more than what
    you showed but that wont be a problem I think.I really appreciate this
    video body building. Chrees man.And thanks for putting this and other
    related videos too.

  10. Emamu Din / November 6, 2013

    This video really is a good one, three cheers for all the steps. I have
    been working out everyday morning which is helping me a lot. I always want
    to have a nice body like yours. Now its been a month and I am getting to
    see some changes in my body already.Sometimes i do little more than what
    you showed but that wont be a problem I think.I really appreciate this
    video body building. Chrees

  11. rakesh ammu / November 6, 2013

    this video going to help us very much in such a way that instead of doing
    workout without knowing is better than knowing somwthing

  12. Shasi Ra / November 7, 2013

    Since you (hopefully) do not sit still in bed all day, you must account for
    the calories you burn through activity. Once you have your RMR, use the
    Harris Benedict Formula below with your RMR as BMR to determine your total
    daily calorie needs depending on your activity level. To determine your
    total daily calorie needs, multiply your BMR by the appropriate activity
    factor:
    If you are sedentary (little or no exercise) : BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : BMR x
    1.375
    If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR
    x 1.55
    bicep workouts- If you are very active (hard exercise/sports 6-7 days a
    week) : BMR x 1.725
    If you are extra active (very hard exercise/sports and physical job or 2x
    training) : BMR x 1.9
    For example, a 19-year-old woman who is 5’5” and 130 pounds would plug her
    information into the calculator and find out that her BMR is 1366.8
    calories. Then, since she is moderately active, exercising 3-5 days per
    week, she would multiply 1366.8 by 1.55, to equal 2118.5 calories. That is
    the number of calories that her boded to add to your diet. Now that you
    have an idea of how many calories your body burns in a day, you can
    calculate how many more you need to gain weight.- Bicep Workout For Mass
    (Part 1) – Complete Workout Plan For Insane Arm Growth.

  13. Vimal Deepak / November 7, 2013

    hi.. this is a very useful exercise for maintaining the body. and also it
    is very easy way to learning by watching the videos. this exercise is very
    much useful for improving the arm size. It is also used to increase the arm
    size.. it is very much useful for improving the weight as fast as we
    can.and the exambles are increaseing the hope of the weight gain.. this is
    the best exercise for us. this is a very useful exercise for maintaining
    the body. and also it is very easy way to learning by watching the videos.
    this exercise is very much useful for improving the arm size. It is also
    used to increase the arm size.. it is very much useful for improving the
    weight as fast as we can.

  14. Luka Roppola / April 22, 2014

    This is a FANTASTIC bicep workout thanks alot!

  15. michael donohue / July 15, 2014

    Hey,
    In a previous tricep video you stated that you need to work the triceps
    hard than the biceps as they are a bigger muscle. So I am curious about
    this workout, should the 3 day biceps be incorporated into a tricep routine?
    Im a skinny guy who is following your videos and making gains
    Loving the workouts.

  16. SwollBros / August 10, 2014

    If you don’t workout your other muscles your Biceps will never grow. Almost
    all workouts engage you biceps so its not a big deal if you hit them
    everyday, but the key to getting larger arms is going to be working out
    your triceps, since your tricep is the biggest muscle in your arm it will
    help engage your bicep, it sort of what lets you actually lift the weight!

  17. Ryan Van Laeken / April 11, 2015

    What about the full range of motion

  18. Alishan Rizvi / June 20, 2015

    Lovely sets ….

  19. yoan yoan / September 1, 2015

    Will that stop me from growing (i am 17yrs old) !?!?!?!?!

  20. Akshay Gedam / October 17, 2015

    how many sets do you recommend for each of these

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