Biceps in my opinion outside of calves are the hardest muscle to build and grow. I have never really focused on them over the years until recently as I didn't really need them for powerlifting competitions. Beachbody has some great bicep workouts and programs that will take them to the next level. This is because of a variety of reasons one being you will be doing exercises you probably have never done before and some of the burnouts are just intense.
Beachbody Bicep Workouts
Which one of these workouts you choose will depend a bit on your goals with your biceps. So if you are looking to cut or bulk it will more than likely be different and we go over that below. Any of these bi workouts will get you ripped, shredded or bulked up mainly depending on what you are eating or diet plan you are following.
These are single workouts where you can use anyone of them at anytime in your Beachbody On Demand library. If you don't have a Beachbody account get your Free Trial HERE. Later we will go through the Best Beachbody Programs for your biceps as well.
Best Bi's Workout In Beachbody
Sagi's takes a homerun with this as he should with his ultimate weight workouts. Now there is two here instead of one because it will depend a bit on what equipment you have but both of these are amazing Bicep workouts.
Body Beast: Bulk Arms (36 Minutes) – Focused training with Progressive Sets, Force Sets, and Super Sets to create ripped biceps and triceps.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy)
- Bench or Stability Ball
- EZ Curl Bar (Optional)
Sagi's Exclusives: Bis & Tris (28 Minutes) – A focused biceps & triceps workout that uses various equipment and sequences to get your arms seriously pumped.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy)
- Olympic Bar
- EZ Curl Bar
- Preacher Bench
- Roman Chair
Joel Freeman Bicep Workouts: LIIFT4 & 10 Rounds
These are Joels main workouts from his programs LIIFT4 and 10 Rounds. They don't only hit Bi's unfortunately but you can either skip to the section where Bi's start or go through the entire workout. His usually are pretty quick workouts where there isn't much downtime and he emphasizes time under tension. These workouts progress through the program so for example Back/Biceps Week 1 Day 2 is going to be much easier then Back/Biceps Week 6 Day 2. So pick early your first one then later as you progress and make advancements.
1. LIIFT4: Back/Biceps Circuits (35 Minutes) – Multiple rounds of back-to-back exercises and minimal rest target your back and biceps while keeping your heart rate high to torch calories and increase definition.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy) or Resistance Bands
- Mat (Optional)
2. LIIFT4: Back/Biceps 50/50 (36 Minutes) – This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your back and biceps while burning fat all over.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy) or Resistance Bands
- Mat (Optional)
3. LIIFT4: Shoulder/Arms Circuit Week 7 & 8 (39 Minutes) – Multiple rounds of back-to-back exercises and minimal rest target your shoulders and arms while keeping your heart rate high to torch calories and increase definition.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy) or Resistance Bands
- Mat (Optional)
4. 10 Rounds: Lift – Upper Body (30 Minutes) – You’ll need dumbbells for this intense, upper-body workout that uses supersets to pack on muscle above the waist. There are 8 different upper body workouts so give them all a shot every week or twice a week depending on your goals.
Autumn Calabrese Bicep Workouts: 21 Day Fix, 21 Day Fix Extreme, 80 Day Obsession
5. 21 Day Fix Extreme: Upper Fix Extreme (35 Minutes) – By alternating opposing muscle groups, this no-rest upper body workout will shred your chest, back, shoulders, and arms.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy)
- Resistance Bands
6. 80 Day Obsession: AAA (50 Minutes) – Your arms, abs, and @$$ are the focus of Autumn's “Triple A” workout, which uses weights, resistance loops, and strength slides to build muscle and burn the fat that covers it.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy)
- Resistance Loops
- Strength Slides
- Mat (Option)
7. 21 Day Fix Extreme: Dirty 30 Extreme (30 Minutes) – Get down and dirty with seven compound moves that work your entire body.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy)
- Mat (Optional)
8. 21 Day Fix: Upper Fix (30 Minutes) – Targeted resistance training helps shape your chest, back, shoulders, arms, and abs.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy) or Resistance Bands
- Mat (Optional)
Jericho McMatthews Leg Workouts: Morning Meltdown 100
9. Morning Meltdown 100: Upbeat Strength (27 Minutes) – This upper-body workout hits almost every muscle above your waist with exercises that maximize time under tension. Dig deep, push hard, and make every rep count!
Equipment Needed:
- Dumbbells (Light, Medium, Heavy)
Megan Davies: Muscle Burns Fat
10. Muscle Burns Fat: Upper Body Burn (32 Minutes) – Hit your chest, back, shoulders, and arms with more classic weightlifting and asymmetrical training.
Equipment Needed:
- BOD Rope
- Dumbbells
- Mat (Optional)
11. Muscle Burns Fat Advanced: Upper Body Burn Advanced (37 Minutes) – Hit your chest, back, shoulders, and arms with more classic weightlifting and asymmetrical training.
Equipment Needed:
- BOD Rope
- Dumbbells (Light, Medium, Heavy)
- Mat (Optional)
12. Muscle Burns Fat Advanced: Upper Body Ignite (10 Minutes) – During your 2nd round of the program, add this is EMOM finisher to any Upper Body day to build even more strength and definition.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy)
- Mat (Optional)
Best Beachbody Bicep Workout Program
The best program in Beachbody that is going to hammer out those arms including the biceps is Body Beast hands down with LIIFT4 coming up second.
Building Bigger Scupled Biceps: Body Beast
Body Beast is a complete weight lifting program so you can come out completely shredded while building mass depending on your nutritional guidelines. Your biceps and arms are pushed to the max by Sagi as you will find out in the very first week. So follow this program to build a muscular biceps and triceps along with sculpting the rest of your body.
Body Beast: Bulk Arms (36 Minutes) – Focused training with Progressive Sets, Force Sets, and Super Sets to create ripped biceps and triceps.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy)
- Bench or Stability Ball
- EZ Curl Bar (Optional)
Sagi's Exclusives: Bis & Tris (28 Minutes) – A focused biceps & triceps workout that uses various equipment and sequences to get your arms seriously pumped.
Equipment Needed:
- Dumbbells (Light, Medium, Heavy)
- Olympic Bar
- EZ Curl Bar
- Preacher Bench
- Roman Chair