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  1. #1
    agiraldo is offline Junior Member
    Join Date
    Nov 2002

    ok heres my routine

    im around 6'1'' 204 lbs and i do arms about twice a week
    heres my routine it consists of a standing dumbell curls 4 sets of 8 reps(pyramid weight)
    concentration preacher curls (negatives) 3 sets of 8 or try to get 8 heh
    regular alterante dumbell curls 4 sets of 8
    then 21's ...
    and then finish with peak cable burls 5 sets of 10

  2. #2
    tatty's Avatar
    tatty is offline Member
    Join Date
    Jun 2002
    Might be overtraining your biceps a bit. Try doing only 12-14 total sets.

    Preachers, barbell curls, hammers, 21s, supinated alternating dumbbells, switch em up

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