For those of you who have tried Swolecats reccomandation about this bicep routine im sure you already know how hard but amazing it is.. for those of you who havent you need to try it.. I read what Swolecat said about biceps ( 3 seconds down 2 seconds up of only 6 sets after back..) Well my bis are torched. I really focused on form and the time.. wow is all i can say! I have never felt such a burn or pump from a bicep excersize.. I did drop the weight considerably but it was a better feeling than the heavier weight I am accustomes to..just want to say that everybody should try it and a big thanks SC for that biceps routine.. good luck