Good work -out to grow Biceps! Let's hear em!!!!

[gator-mclusky]

What do we have Gents? We know everyone's different but do you have a routine or exercise that seems to really work?



Barbell Curls
4 sets

Alt seated DB Curls
4 sets

Preacher Curls
6 stes (3 close grip 3 wide grip)

I like this as Barbell curls are like Squats for the biceps. Seated dumbells with the supination really works all muscles of the biceps in aunique way. and Preachers seem to really bring out the Biceps for me by isolating the biceps. It is one of the few Isolation exercises that can add mass to ones arms.

[315 BEAST]

2+2 is 4 on the preacher curls how do u do the other 2 sets

[gator-mclusky]

LOL^^^ my math sucks. 3=3 now. haha.

I posted a simple yet effective routine. Curious to see others.....


gtr

[315 BEAST]

LOL^^^ my math sucks. 3=3 now. haha.

I posted a simple yet effective routine. Curious to see others.....


gtr
Lol

[315 BEAST]

I probably over do it but I do

4 sets standing barbell curls
4 sets preacher curls
4 sets standing dumbell curls
4 sets dumbell preacher curls

[dtob]

4 sets of 10 standing ezee bar curls
4 sets of 10 seated dumbell curl (after the 6 rep i let my arms hang with the weights and rotate my wrists around 5 times then do the final 4 reps)
4 sets of 10 seated preacher curls
4 sets of 10 laying barbell skull crushers
4 sets of 10 bent over double dumbell kickbacks
4 sets of 10 standing single dumbell presses
super set chinups to failure with tricept pushdowns to failure 1 min break then repeat
keep in mind nice a slow controled movement focusing on the muscle contraction and no cheating loqer the weight if you have to cheat