dude's bice routine

[Papi93]

when i do dedicate a day strictly for arms, i work bice doing

3 sets standing bb curls 6-8 reps
3 sets seated db curls 6-8 reps
2 sets seated hammer curls 6-8 reps
(all my sets are heavy)
but i do realize that trice is where you gain the arm mass.

Do you do any weighted reverse, close-grip pullups during your lat work? The reason I ask is because these are a good mass builder for the biceps. If your bulking, you should get an excellent pump in your biceps. They are like doing dips or close-grip bench presses for the triceps.

Standing bb curls and seated db curls are basically the same exercise. The upper arm is parallel to the trunk. The only difference would be if went from hammer to supinated, on the concentric, and then supinated to hammer, on the eccentric, on the seated db curls.

The reason I say this is I believe Preacher Curls would be a good addition as a replacement for either seated db curls or standing bb curls. The upper arm is out at a 45 degree angle to the torso. You stress different heads of the biceps by having the upper arms at different angles. Flexor will bust my balls on this exercise but he and I will have to disagree on this one.