Whats everyones bicep routine??

[jemrick_45]

I wanted to know what everyones bicep routine was so i could or anyone else that read this could try them out and see what works best for them....mine is this:

Barbell Curls- 4x10,8,8,6
D.Bell Curls- 6x(3 sets heavy 4-6 reps 3 sets moderately heavy 8-10 reps)
D.Bell Hammer Curls- 3x12,12,10
Preacher Curls- 4x10,10,10,10(add ten pounds each set)
Preacher Curls- 2xfailure( go down 5 seconds, hold for 5 at the bottom and come up 5 and thats one rep. Do that 5 times them pump out as many as you can. Then Do it again 5 times and go to failure again.)

I sometimes change up the order and reps, but the only other exercise i put in there at times is spider curls.

[FromFleshtoSteel]

Here's mine, I do back and bi's together, so they're a little tired by the time i get to 'em, but i just switch up which muscles i do first every week and it seems to work out.

Barbell Curls: set of 10, 5, 5, 8
Hammer Curls: 10, 5, 5
Preachers: 10, 5, 5
Reverse Curls: 10, 10, 10
Cable Crossover Machine Curls to burnout: 4 sets of 10 at the highest weight you can handle, contract fast, hold at peak for 2-3 secs, let out slow

[Pheedno]

Bicep:
2-3 sets warm up- 10-8-6
Concentration curls 1-3-5-7
EZ bar Satnding 1-3-5-7
Standing Hammer 12-9-6
Incline Curl - 4-6

All sets done untill muscle failure all alternating w/ tricep

[DC24]

I'm trying to get ripped right now so here's mine

warmup barbell curls 2-3 sets
3 working sets 10-12 reps

inclined dbell curls alternating arms 2 sets 10-12 reps

cable curls 2 sets 10-12 reps

dbell preacher curls 2 sets 10-12 reps

30sec to 45sec break between sets

[skiboy]

well don't over work the guns they will come w/ time.
i do bi and tris in super sets
i.e. over the head tri extention 3x10
bi hammers 3x10
slow rep curl w/ 25# on each side of 45# bar then just curl the bar again w/ no weight do it 2x10
switch routines often so not to adapt

[FREAK2]

I do
Barbell curls:4x10-6
dumbell curls:4x10-6 (or A type of cable curl)
some type of concentration:4x10-6
hammer curls:4x10

i dont do alot of exercises for bi's because they are a little muscle, and they dont need that much.

[Little Jonah]

here is mine
stand up curl set of 12, 10 ,12
preacher curl set of 10, 8, 6 ( add 5 pounds every set)
seated hammers 8,10,12
vertical bench curls 12, 12, 12, 12 ..... until failure

[testprop]

4/6/8/10 Ez-Curl
6/8/10/12 Standing Dbll Curls

[jonesmeister]

standing barbell curls 12/10/8/6/failure
seated alternate supination curls 12/10/8/6 or
ez bar curls 12/10/8/6

[Hoopwxf]

Currently doing / and will be doing so for the next 4 weeks
4-5 sets ezibar curls
3-4 set incline screw curls

[ironmike7000]

I just changed mine a couple weeks ago this is what I do now.
Barbell Curls 95x12 115x10 135x6-8
Dumbell Preacher Curls 45s x10 40s x12 35s x15
Cable Curls 15-20 reps for 2-3 sets.
I keep my rest between sets to 45-60 secs.

[blaster]

I started this one a few weeks ago since I'm targeting the outer and lower parts of the biceps:

Crossover dumbell hammer curls: 4 sets, 6-10 reps
Preacher curls: 4 sets, 6-10 reps
Standing 1-arm cable curls: 4 "supersets" to failure (I drop the weight by half at first failure)
Spider curls: 4 sets to failure

Damned if I'm not sore for a few days after every workout!