At this point you have built a solid foundation with the OSXFitness Triceps Training Program. Now it's time to really hit the arms and start building the infamous biceps. This is the muscle that gets the most attention so you have to pay close attention to your training.

Are you willing to put in the time and effort that it takes to get them? There are no short cuts. It just takes dedication, good nutrition and balls to the wall training. Incorporate this biceps program into training regiment and your arms will have no choice but to grow.

Work your arms once per week and alternate your workouts every week. Keep your muscles guessing and you can force your arms to grow.

Biceps Workout #1 Week 1 Hammer Curls 3x10 Preacher Curls 4x10 Seated Dumbbell Curls 4x8 Concentration Curls 3x 10

Biceps Workout #2 Week 2 Standing Dumbbell Curls 3x10 Standing Barbell Curls 4x10 Machine Curls 4x10 One Armed Preacher Curls 3x10 Alternate between both programs each and every week for 9 weeks. On the 10th week of your program it’s time to shock your arms and shake things up with 10x10’s. Biceps Workout#3 Week 10 Preacher Curls 10x10 Skull Crushers 10x10.