Some people have been asking me about my routines so here’s at look at my bicep workout. This routine was based around my weak points. I have been using this routine for the past couple of months and my weak points are looking a lot better. My bi’s are much fuller and more balanced now.

A. My Routine
1. Preacher Curl (EZ Curl Bar)
1x8 (shoulder grip)
1x6 (shoulder grip)
1x4 (shoulder grip)
1x8-10 (this is a slow set. 4 seconds negative and 4 seconds positive. Use 50-60 percent of the weight you used for the last set. Narrow or shoulder grip)
1x8 (narrow grip)

2. Standing Barbell Curl (EZ Curl Bar)
1x8 (shoulder grip)
1x6 (shoulder grip)
1x8 (narrow grip)
1x8-10 (slow set using 50-60 percentage of weight used on last set)

3. Incline Dumbbell Curl (both arms simultaneously supinating, bench set to 30-45 degrees, )
1x8
1x6
1x4
1x8-10 (slow set)

4. reverse curl (Barbell)
1x8 (shoulder grip)
1x6 (shoulder grip)
1x4 (shoulder grip)
1x8 (slow set, shoulder grip)


B. Why my routine is designed this way:
I believe when must people design their routine they pick a couple of exercises at random and throw them in. My current routine is based upon my weak and strong points of my biceps. There are 4 parts to look at when evaluating your biceps. Upper (near your shoulder) and lower (near your forearm). Inside (closest to you ribs) and outside (the side everyone sees). When I flex my bicep I noticed the inside is very large when compared to the outside. And the lower part doesn’t start to rise up until 1.5 - 2 inches from my forearm. Although the overall diameter of my arms were ok, they didn't have that big full look. I believe this was because my biceps weren't very long from forearm to shoulder and they weren’t peaking nearly as much on the outside as the inside. To correct this I must start off with the preacher curl. The preacher curl will target the lower part of the bicep, closest to the forearm. And since this is my weakest part I do this exercise first when I am strongest . And to build up the outside of the bicep I must do some narrow grip curls. Narrow grip curls will really help your bi’s peak, especially when doing rear double bicep and side chest poses.

I was satisfied with the strength of my arms but felt they could be bigger. To really pump up my arms and add mass I perform very slow rep sets at the end of each set of exercises. I can guarantee these will give you a pump that you never felt before. I explain how to perform then in the next section.

C. When and how I basically perform each exercise:

Narrow grip: I find narrow grip curls much easier with an EZ Curl bar as a barbell puts to much stress on my wrists. To perform these you simply place your hands in the middle of the bar. Your elbow are going to want to flair outwards but don’t let them.

Slow Set: To perform slow rep sets select a weight that is 50-60% of the weight used on your last set. Example: If you used 125lbs for the standing bicep curl for your 4 rep set than your slow set will be 60-75lbs. This set is done by counting a good 4-5 seconds on the negative and positive phase of each rep. You should be able to get 8-10 reps this way. It may seem easy but just think 5 seconds up and 5 seconds down for 10 reps. That’s 100 seconds, over a minute and a half to perform one set.

1. Preacher Curl
I start off when I am strongest with preachers because my lower bicep is one of my weak points. When performing this exercise I use a bench with no seat that forces you to stand. I feel this gives me the appropriate from. To achieve perfect form you must put your triceps on the angled padding, not your elbows, and keep your body perfectly still. I hate seeing people rocking their bodies. Damn cheaters. Now with your triceps on the pad slowly lower the bar to the point just before your arms lock out. Curl the weight up right before your forearms are perpendicular to the floor (or before your forearms are parallel with the wall. Anywhere past these two points and you are taking tension of your bi's. When I first began with this exercise I used the ez curl bal which gave me strength. I know use dumbbells. I would say not to use dumbbells until you are strong enough to curl more than 80-90lbs about 8 times in perfect form.

2. Standing Barbell Curl or EZ Bar Curl
The standing barbell curl gives the bicep overall strength and size. I believe I have already achieved both so I will start this second. When performing this movement I keep my elbows tight against my sides. My shoulders are back and my chest is stuck out nice and high. I do not move my upper arm through out this exercise. I lower the bar to the lock out position and raise it back up again till my hands are about 5 inches from my shoulders.

3. Incline Dumbbell Curl
This exercise will build up your upper bicep near your shoulders. I believe this is the easiest area to build up. It is performed on an incline bench set to 30 or 45 degrees. I usually use the same degrees I use for incline bench presses. The lower the angle of the bench the more stress placed on the upper bicep. Also the lower the angle the harder the movement. Try and keep your upper arms parallel to the wall as much as possible. They are naturally going to want to come up but this will defeat the purpose of the exercise. Your grip should be at shoulder width. Simultaneously raise the dumbbells, rotating them to the top. Try and rotate so your pinky finger is almost touching your outer shoulder.

4. Reverse Curl
This is primarily a forearm exercise. Although it does work the lower outside of the bicep. I am thinking about moving this second in my routine because it works my weak points. The same rules apply here as the standing barbell curl. For added intensity keep your thumbs completely off the bar.

Cool XMAS, really cool!!

Im not a big fan on Bis i feel really weak when I do them... my routine

Standing or Sitting Dumbells curls( alternate every other week to mix it up)

35 x10
40 x 10
45 x 10
50 x 10
55 x 10
60 x as many as i can do

Ez Bar Curl seated close grip
90 x 10
110 x 10
130 x 10

Ex Bar Curl standing close grip
110x10
130 x 10
140 x 10

Standing flat bar curls(new to my routine)
95 x 10
115 x 10
130 x as many as i can do... 8 last week.

Independent bi curls seated .

35 x 10
40 x 10
45 x as many as i can do did 4 last week

Sounds like you max out every week.

na when i max out on Bis i do MAX sets of 6 topps

usually goes
6 + weight
4 or 5 + Weight
3+ Weight

Easy E
Im not a big fan on Bis i feel really weak when I do them... my routine

Easy, your routine includes alot of the same. With every exercise you do you are hitting the same part of your bi's. 5 exercises all with your upper arms inline with your body. Doing 5 exercises is alot on the bi's, you might be overtraining. Going to 10 on every set isn't going to gain you much size or strength.

i have no complaints .. just wish i could do more weight but who dont?... i remember when i coulndt even do the 35s for more than 3. my excersies work for me... got me some 19 inch arms compared to the 15s when i started

whatever works i guess. and it sounds like it does. How long you been working out?

jsut over 2 years... never touched a roid and i have tons of stretch marks on my arms

I go to the gym at least 6 days a week.. when im not in school and working

i do double sessions at the gym...

Hey, good article!

Jeff