Hit biceps today...really hit them well! Was my mass day for biceps, so all exercises were of the planted stable type. I used solid form, no halfway down, all the way down with fascial stretching after sets. This was intense, got it done in just under 1 hr., along with forearms and a bit of abs. Had to cut abs a bit short, as well as my last forearm exercises, was my first day using the new gym before work. But really, really hammered the biceps! Don't know if I have ever had that type of burn in my biceps before! Here is how it went....

Biceps(mass)

(warmup)...seated incline curls, 20x20,20x15(full movement)

Straight barbell curls(FROM)
Sets...70x12,80x11,90x8,100x4

15 degree incline curls(seated, full range to bottom)
Sets....30x11,30x10,35x4,(35x5,25x3,20x3)last set triple drop set

Underhand Animal curls(full stretch)
Sets....60x10,70x5,(70x6,40x10)drop set

EZ curl bar
Sets....90x7,100x3,(95x4,70x6)drop set


Forearms

Reverse preacher curls(strict form)
Sets...25x12,35x12,45x10,45x9

Superset behind the back wrist curls with barbell wrist curls...only had time to do one set
Sets....60x25/90x5


Did 2 sets of weighted ab machine, very cool, really felt them. It is a lying ab machine, with handles you hold that pivots lower back. Has a weight stack. Great burn here. Went to another lying ab machine that didn't have weights, and did crunches to failure here. Then did 1 set to failure of Roman chair leg lifts...then ran in for my PWO shake and ran to the car. Made it to work with one minute to spare!!

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