Bicep Routine help ????

[kidcanada2000]

If you could hit biceps twice a week, which 2 excercises would you say is the best for increasing overall mass. i don't care about how cut they are or how big the peak is.

i am looking for a look nice round look, where the bicep is just big and full.

i had in mind, standing barbell curls, and seated incline hammer curls.

also what sets and reps are best to work with.

do the sets include warm up or no.

thanks.

[-DedicateD-]

If you could hit biceps twice a week, which 2 excercises would you say is the best for increasing overall mass. i don't care about how cut they are or how big the peak is.

i am looking for a look nice round look, where the bicep is just big and full.

i had in mind, standing barbell curls, and seated incline hammer curls.

also what sets and reps are best to work with.

do the sets include warm up or no.

thanks.

1. A lot of bicep growth stems from heavy back workouts

2. Specific exercises that target mass for me are standing straight bar curls, and heavy alternating db curl

Keep in mind though that your arm has a tricep too and a lot of its size comes from that so be sure not to only associate big arms with big biceps

[feloniness]

yep...tricep is 2/3 of your arm

[kidcanada2000]

thanks guys, yes i do triceps once a week as well, just hammer the snot out of them. i mean they get worked out with bench and shoulders, so i feel once a week is enough, if i hit them hard, and which is what i would say make up the big majority of my 17 " arms. i would love to have 18 inch arms.

its the cross section, or width of the biceps that i am after more than the peak and cut.

[JAYROD]

i think your on the right track with barbell and hammers. do you do any other movements?

[SpartanStrength]

DEDICATED.. do u check your pm's? i have messaged you a couple times in the past with no response!