found this post and wanted to store it away. considering doing it this saturday for my bicep day.


Very well said Mutt, in fact I was going to addendum my post later to emphasize the point that you have to have a stone to chisel before you can chisel it.

Now, depending on your training experience, want to really smoke your biceps, here is one workout that will kill!

Warmup with 3 light, controlled sets going all the way down and curling with the biceps only doing seated incline curls. Remember, these are simply warmup, but contract each set and CURL the weight. Make it light enough to do this and get some blood flowing. Ok...

Standing bb curls
First set you should fail at 8. Now, you know where your failure point is(weight), so take that weight off, and ad the same weight but in 5's or 10's, depending on your strength. Again, fail at 8, but immediately strip off 20 lbs. off each side and go to failure again without rest, strip off another 20 lbs., and fail again till you are at the bar! Your arms will be burning! Do 2 more identical sets, 3 total.

Now, go to the preacher curl bench, load up a weight you can do for 6-8 reps, and do 3 set of these, but have a dumbbell(very light) ready, for inbetween each preacher set you will grab the dumbbell and do 3 sets of 12 isolation curls(elbow into knee), and CURL weight so you feel the contraction, do not swing it.

Now, for a final bombing, do 2 sets of 21's on cable curls. Alot of folks don't like cables, but the beauty of cables here is you get constant resistance pulling back on you all the time also. Lower in a controlled manner to emphasize the negative on the last 7 of each set!

Go eat! Your arms should be smoking if you did them right.

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