Start off with 4 sets of Ez-bar curls till failure (rep range 6-12) 'Should be hitting around 10 if you are able to hit 12 without much struggle first set, up the weight.
Next up Hammer curls. Same 4 sets and rep range 6-12 till failure. Be sure to keep elbows at side so you do not use shoulders.
Next up ez bar on preacher curl bench. 4 sets 6-12 till failure.
Ending (key) Bicep negatives with ez bar on preacher bench. 3 reps. take all weight off ez bar, make sure to stretch out the biceps. When ready return bar all the way up towards face and have a partner firmly grip the ends of the bar and pull down hard on the ez bar while you fight to keep it from budging. After three reps of this ****, you wont be touching your shoulders and quite possibly not able to touch your ears. It will knock out everything you missed in your workout.
biceps are a wrap.
by far the best routine i have ever used
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