any help with my biceps routine

[mrmmonster]

hey.... jus wonderin if anyone could gimme some help with my biceps routine

while my strength is increasin with this one..im not makin that many gains in size on my arms

i usually train them on mondays with chest and then fridays with my tri's...firstly do ya reckon i should jus change it t jus fridays wi tri's???

here's my routine!!!
ez bar curls- 5 sets, 12, 8, 8, 6,4
standin dumbell curls- 4 sets, 12,8,8,6
standin cross cable curls- 4 sets, 12,10,10,8
seated preacher machine curls- 4 sets- i decrease the weight after each set and do as many reps as i can,to totally flush my bi's!!!e.g1st set, might get 10 reps then second set i will lower the weight and try for 13-14

any help would be great...do u think i should maybe jus stick t say 5 heavy sets of about 5 reps with the ez bar??

cheers

[Jantzen4k]

2 exercises with 4 sets for mass (ie barbell, preacher etc)
1or2 exercise with 3 sets for shaping (ie concentration curls etc)

strict form and a postive and negative contraction and you will feel it.


try SwoleCats's biceps routine,

[calimuscl]

that's a lot of training, and looks like a decent routine, but if you're doing it twice a week, you may very well be overtraining ... I'm curious to hear other's responses

[TheDfromGC]

way too many sets...17 sets for any muscle is too many, and ur talking about a small group such as biceps....for biceps, keep ur sets in the range of about 7-9

[mrmmonster]

so if i do say 4 sets of 6 reps with the ez bar, 4 sets of 6-8 reps with dumbells and then 2-3 sets standin cross cable curls with about 10 reps that should be ok...cheers for the help i jus find it hard t get a good pump without totally blitzin my arms maybe i jus need t drop the reps down and increase the weight for all of the sets rather than jus the last two in each exercise!!!

wat do u thinkk about trainin them on mondays or fridays then??with chest on mondays or triceps on fridays??

cheers again guys

[GREENMACHINE]

Definetly over training those bi's.

[tman55]

reduce the sets and you will probably both get stronger and bigger