*Get peaked round big biceps*

*Biceps Anatomy*
Let's first look at the anatomy of the biceps and brachialis, so you know exactly which muscles you will be training.
Biceps Short Head:
The biceps short head originates from the coracoid process of the scapula and inserts on the radial tuberosity. Its main functions are to flex the elbow and supinate the forearm.
Biceps Long Head:
The biceps long head originates from the tubercle above the glenoid cavity and inserts on the radial tuberosity. Its main functions are to flex the elbow and supinate the forearm.
Brachialis:
The brachialis originates from the anterior humerus and inserts on the ulnar tuberosity and coracoid process of the ulna. Its main function is to flex the elbow.



*Mass Building Exercises*
Now that you know the anatomy of the biceps, it's time for you to learn about their mass building exercises.
EZ-Bar Curl
The EZ-bar curl is an isolation movement used to build mass in the biceps.





*Dumbbell Curl*
The dumbbell curl is an isolation movement used to build mass and quality in the biceps.






*Preacher Dumbbell Curl*
The preacher dumbbell curl is an isolation movement used to build mass and quality in the biceps.






*Preacher Machine Curl*
The preacher machine curl is an isolation movement used to build mass and quality in the biceps.
*Dumbbell Cross Body Hammer Curl*
The dumbbell cross body hammer curl is an isolation movement used to build the brachialis muscle.





*Mass Building Workout Plan*
Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one biceps workout each week. After the fourth week is completed, the workout cycle needs to be repeated



Week 1
EZ-Bar Curl - 4 sets of 15, 10, 8, 6 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

Week 2
Dumbbell Curl - 4 sets of 15, 12, 8, 6 reps
Machine Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps


Week 3
EZ-Bar Curl - 4 sets of 15, 10, 8, 6 reps
Machine Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

Week 4
Dumbbell Curl - 4 sets of 15, 10, 8, 6 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

*Conclusions*