4 Weeks to Bigger Arms

[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

[PAiN]

Great routine. Looks almost like mine minus the EZ curl bar this go around.

[fireant]

great info

[Dath]

Good info DSF,

haven't hit high cable or reverse curls in quite sometime.

[darksidefitness]

Good routine...I'm not a big curl time player but definitely is good for some good pythons!!!

[darksidefitness]

Anybody trying this routine?

[assman222007]

Looks tough but I'm gonna try it

[YolkBoyFresh]

Arms have always been one of my weaknesses. Definitely trying this routine out
Thanks!

[gator-mclusky]

Looks like the diffeerent exercises used weekly will add alot of confusion to the muscle spurring growth.

gtr

[bigtruckguy]

we throw in spider curls every other week... just somethin diffrent