Please checkout my beginning workout plan , my intermediate workout plan and my advanced workout plan. Before I go into the individual biceps exercises, lets look at two complete arm workouts. The first workout is an intermediate arm workout with three supersets each consisting of a biceps and a triceps exercise: Below is a video showing how to do this complete workout. The following is an unusual arm workout and its good for busting thru plateaus. Most people make the mistake of going heavy all the time, this is a good way to break that trend.