When Im concentrating on my Biceps, this is my routine. If i want to focus on one muscle group at a time I don't combine my Bi's and Tri's. Adjust weight according to your level of fitness. Make it tough but make it doable!
- Standing alternating dumbbell curls (1 warm up set with 20 lbs in each hand, then 3 sets of 8 with 25 lbs in each hand)
- Cable curls using the v-shaped rope (3 sets of 24 because its a drop set, start with 60 lbs for 8, then 50 lbs for 8, then 40 for 8..really pause and squeeze)
- Twenty-ones with a straight barbell (3 sets with a 20 lb bar)
- Single arm preacher curls (3 sets of 10 on each hand with a 15 lb dumbbell)
- Seated dumbbell curls on an incline bench (turn arms slightly out and keep your elbows pressed into your sides, 3 sets of 10 with 15lb dumbbells)
Sounds like a awesome workout. Thanks for sharing.
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