you have a bicep routine? do you have a day dedicated to arms? what is your bicep routine, id love to take a look at it?
Warm up:
I usually do 3 sets of 10-15 with 25 lbs stand up curls. I start off with both arms down and palms facing inward the twist as I come up and at the very top my palms will be facing up/away from face and I usually hold and flex for a second and bring it back down slowly.
I usually start off also by warming up my shoulders with a 5 lbs weight and doing arm rotaions keeping my arms straight 2-3 sets.
1st set:
I do sitting curls with the same methods as my warm up just with more weight and on a inclined bench so my arms are behind me starting off a bit 4 sets 10x
2nd set:
preacher curls with a curl bar usually high weight 6-8 reps and 3-4 sets
3rd set:
single arm preacher curls making sure my arm is fully exstended down and curling up keeping palm up everytime 10 reps 3-4 sets
4th set:
Burn outs with a easy bar I use five 5 lbs weights on each end and do 15 reps then take 1 5 lb plate off and do 15 reps etc etc all the way down to the bar and then back up to the 5 plates.
5th set:
I do some rope pull downs just to get some blood flowin to the tri's and maybe even another tri work out. but just to get it warmed up.
thats my bi day. for me i get the best results this way mixing heavy with light weight.
I also do abs. and calvs.
