[GETbigORdieTRYING10]

gimme everything u got cuz i need to switch up my workouts

[KM]

What's your current routine?

[GETbigORdieTRYING10]

i usually do 3 sets of 12 10 8 of hammer heads and regualer dumbell curl than i do single hand dumbell preacher curl than i do barbell preacher curl

[KM]

Here's some:

• Standing Barbell Curl
• Alt. Dumbbell Curl
• Rope Hammer Curl
• Concentration curls
• Incline Dumbbell/Barbell Curls

Choose which ones you'd like.

[under construction]

what do you think your current routine is lacking that you want to improve

[wrestlingstalion2]

and eat more. haha i know he asked for a routine. but you also cant grow if you arent eating. workout wont do nothin.

but i like this

Ez bar curl
seated dumbbell
straight bar cable curl
hammer curl: i do this only if i feel good at the end of my workout to do it

[Cain Marko]

What other body parts are you doing on the same day, or do you bis get a day all to themselves?

[gym_addict]

I do my bi's on leg day as ive learnt from rIPPED and it has shown great results as my arms havent been pre fatigued doing anything else ie like when training back. Currently im doin Standing bar-bell curls with high concentration and heavy for 8-10 reps. Standing alternate dumb-bell curls, good for the squeeze at the top and for shaping and building for 8-10 reps. Hammer curls for 8-10 reps which i think are important and sometimes neglected and doing these realy build together your brachioradialis and bicep. Then finally one drop set on the cables for a pump.

I did find heavy EZ bar preacher curls gave me alot of size aswell as curls on the cables. Get a flat bench and lie it between the cables. Rest your elbow on the bench and curl with the lower handle. Drop set it, one for size with heavy weight then the drop set for pump with medium to low weight. But as a strong believer in free weights i would suggest starting of with the basic free weight curls

[Tall HardGainer]

Seated CG EZ Bar Curls supersetted with OH EzBar extensions
Alt. DB Curls supersetted with 1 DB 2 hand DB extension behind the head
Machine Curls supersetted with Cable OH Extension
Concentration curls supersetted with cg machine presses
Hammer Curls
Forearm curls supersetted reverse forearm curls

I've grown a lot from this routine, definately turns your arms into mush when your done! Pumped mush!

[aznsyndicate609]

You could incorporate super-sets as well like THG has said.
3-part curls or 21s will really burn your biceps.
First, curl half way up for 7 reps, then curl half way down for 7 reps, then do 7 full reps to finish it off.
Everyone pretty much covered everything.

[wrestlingstalion2]

i hate 21's haha i havent done then in forever tho either. theyre really good when trying to get more endurance in the biceps tho

[under construction]

my training partner and I do I go you go curls. Self explanatory but just in case, Take a weight that you can do say 10 times when you burnout hand it to your buddy he does the same and hands it back and so on till you cant even grind out one.