I REALLY nailed my biceps today! They are sore right now, I can tell I did something to them today. Went very heavy right from the start, bypassed a couple normal lighter sets, and went way up in weight. Tried to do the same with triceps on the smith machine, using a short range of motion with alot of weight on close grips. Here is how it went..

Warmup with 2 sets of 15 incline curls with 25's

Standing barbell curls
Sets....80x10(I usually progress up to 90,95,etc.),110x5,110x4,120x2,120x2(do partials like in 21's routine on the upper part of the bicep to failure with the 120.)

Preacher curl machine(postion 1...middle)
Sets....45x6,55x3,55x3(never used this machine before)

Preacher curl machine(postion 3..beginning)
Sets..45x6,45x6,55x4

Preacher curl machine(position 2....end)
Sets....45x6,45x7,55x7

Different preacher machine with hammer grip
Sets.....80x7,70x7,(50x6,80x3)



Close grip benches(smith machine with added 30lb. resistance)..plate weight only
Sets....180x6,200x4,225x4

Skullcrushers
sets....80x10,80x8,90x5,90x4

Seated dip machine(had to strap myself in!)
Sets...330x10,330x10(and hold)

Wrist curls behind the back and forearm reverse curls preacher bench.

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