This is the best biceps workout for adding mass and building strength, with six moves each selected for their effectiveness.

Each workout should take 35 minutes including the warm-up.

When you target a single muscle you need to allow five days between workouts. Do this workout once a week and up to two whole-body workouts in the same week, allowing 48 hours rest between each.

Use a weight that lets you complete every rep but pushes you to your limits during the last few.

Spend five to ten minutes on a piece of cardio equipment and then do some bodyweight exercises to fire up your muscles.