Thread: 4 Weeks to Bigger Arms

Wow pretty good one. I think I will give it a shot. Talk about blowing the biceps out. Niiiice!

Good deal...let us know how this work for you!

Originally Posted by bhcolex50x

Might try this out

Originally Posted by darksidefitness

4 Weeks to Bigger Arms

Add these four variations into your routine doing one each for a week to complement the traditional barbell curl by adding size and detail to your biceps. The number of minutes that follows each exercise, set and rep range in the chart indicates the recommended amount of rest between sets.
Week 1: Take a Seat

Seated Barbell Curl 4 sets 6–8 reps 2 mins
Incline Dumbbell Curl 4 sets 8–10 reps 1–2 mins
EZ-Bar Preacher Curl 4 sets 10–12 reps 1–2 mins
Reverse Curl 3 sets 15 reps 1–2 mins
Week 2: Chained to Growth

Barbell Curl with Chains 4 sets 10 reps 2–3 mins
Alternating Dumbbell Curl 4 sets 10 reps 1–2 mins
Standing Cable Curl 4 sets 12–15 reps 1–2 mins
Hammer Curl 3 sets 12–15 reps 1–2 mins
Week 3: It’s a Drag

Smith-Machine Drag Curl 4 sets 8–10 reps 2–3 mins
High Cable Curl 4 sets 10–12 reps 1–2 mins
Dumbbell Preacher Curl 4 sets 12–15 reps 1–2 mins
Barbell Wrist Curl 3 sets 12–15 reps 1–2 mins
Week 4: Narrow & Wide

Narrow-/Wide-Grip Curl 4 (2 each) sets 6–8 reps 2–3 mins
Seated Dumbbell Curl 4 sets 8–10 reps 1–2 mins
Lying Cable Curl 4 sets 10–12 reps 1–2 mins
Reverse Cable Preacher Curl 3 sets 12–15 reps 1–2 mins

This is looks solid, I’m giving it a go