Biceps Routine
Weightlifting In The Gym - Bicep WorkoutDon't swing the weights while performing each rep. Stay in control of the weight on the eccentric and concentric portions of the lift. Make sure to get a full contraction at the top of each rep. Really squeeze the biceps and hold for a count of two before returning the weight to the starting position. Bicep Workout Barbell Curls - 3 sets x 12,10,8 reps Alternate Seated Dumbbell Curls - 3 sets x 10,8,8 reps Concentration Curls - 3 sets x 12,10,8 reps Here is another variation of a good bicep workout. This one is geared more for overall strength. Try it every third time you workout your arms... ***(rest two minutes between all sets) Barbell Curls - 3 sets x 7,5,5,2 reps Alternate Standing Dumbbell Curls - 3 sets x 7,5,3 reps Spider Curls- 3 sets x 8,6,4 reps Barbell Curls (strip set)- 1 set x as many as possible, remove 10 pounds - do another set of as many as possible....continue stripping away the weight until you do your last set with just the bar. This last bicep workout is a real killer, don't call me up and yell at me if you can't move your arms for a couple of days - and your biceps feel like they might fall right off! :^) And Bulk Up Better Than Steroids Can! 
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