biceps

[afman415]

im not a beginner. but i was wondering if anyone could post a good bicep workout for developing mass.

[smokethedays]

6 sets standing barell (2 light, 3 heavy, 1 high reps)
4 sets preacher curls, (3 heavy, 1 high reps)
3 incline bench dumbell curls (6-8 reps)
3 hammer curls (10-15 reps)

this works well for me

[SwoleCat]

Squats!

~SC~

[TCEL300]

you should hit ur back legs and shoulders hard..if you are bigger ur arms will grow

[chest6]

Squats!

~SC~

mmm squats..I would do them everyday if that wasnt torture on my legs

[TCEL300]

i absolutly love to hate squates....you do the squat machine of smith machine for squats?

[TCEL300]

also check this out bro
4in. on your own with this workout..

[chest6]

i absolutly love to hate squates....you do the squat machine of smith machine for squats?

normal freeweight squats my friend.

[ward065]

Here is what i do for Biceps. Generally speaking, Week 1 is workout A and Week 2 is workout B. Maybe with a little bit of modification though.

Week 1:

Dumbell preacher curls (2 working sets, to failure each arm after warmup)
Standing ez-bar barbell curls (4 working sets total. 2 working sets with an inner grip, 2 working sets with an outer grip)
Run-the-rack dumbell curls (begin with a heavy weight, move down 10 pounds each set, all to failure in one giant, grueling superset)
Hammer curls (Choice of seated or preacher hammer curls) **OR** High Pulley Cable Curls. 3 working sets.

Week 2:
Ez-Bar Preacher Curls. 4 working sets, 2 inner grip, 2 outer grip.
Seated dumbell curls (Extremely strict form. Work one arm at a time only) 3-4 sets each arm.
Standing Cable Curls- again, keeping form very strict. 3-4 working sets each arm.
Same as above- Choice of High Pulley Cable Curls or Hammer Curls.

Since i started doing this, my arms have grown to over 17". And the pump you get is unreal if you keep the form strict. When my biceps are pumped to the max, my arms have very, very little flexibility (And they must swell up a few inches too)

Some may say this is over-training. THIS IS NOT A BEGINNER'S ROUTINE! But if you are advanced already and want to have huge arms, try it