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  1. #1
    jemrick_45 is offline Junior Member
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    May 2002
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    Whats everyones bicep routine??

    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.

  2. #2
    FromFleshtoSteel's Avatar
    FromFleshtoSteel is offline Associate Member
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    Feb 2002
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    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

  3. #3
    Pheedno is offline Respected Member
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    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

  4. #4
    DC24's Avatar
    DC24 is offline Junior Member
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    mid-alantic
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    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

  5. #5
    skiboy is offline Associate Member
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    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

  6. #6
    FREAK2 is offline New Member
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    A ScIeNcE LaB In FlOrIdA
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    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.

  7. #7
    Join Date
    May 2002
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    Vancouver,Canada
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    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

  8. #8
    testprop's Avatar
    testprop is offline Associate Member
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    4/6/8/10 Ez-Curl
    6/8/10/12 Standing Dbll Curls

  9. #9
    jonesmeister's Avatar
    jonesmeister is offline Junior Member
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    standing barbell curls 12/10/8/6/failure
    seated alternate supination curls 12/10/8/6 or
    ez bar curls 12/10/8/6

  10. #10
    Hoopwxf is offline Female Member
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    Australia
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    Currently doing / and will be doing so for the next 4 weeks
    4-5 sets ezibar curls
    3-4 set incline screw curls
    You are the master of your body, take control and sculpt it.

  11. #11
    ironmike7000's Avatar
    ironmike7000 is offline Associate Member
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    ohio
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    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.

  12. #12
    blaster is offline New Member
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    May 2002
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    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!

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