5 of my favorite bicep routines

1.  Standing barbell curls-6 reps ( very heavy weight )

     SUPER SET WITH

     Standing dumbbell hammer curls-12 reps ( moderate weight )

* Rest 90sec-2min and repeat for 2-3 more rounds

2. Seated dumbbell incline curls-8 reps
    SUPER SET WITH

    Chin-up-10-12 reps

    SUPER SET WITH

    Seated dumbbell incline curls-8 reps ( most likely you will need to drop the weight by 5-10lbs than what you used from the first 8 reps )

* Rest 2min and repeat for 2 more rounds

3. Seated incline dumbbell curls-6 reps

    SUPER SET WITH

    Standing barbell curl with wide grip-10 reps

    SUPER SET WITH

    Cable curls ( put the cable pulleys at the lowest position and stand facing outward )-15 reps

* 2min rest or more. Repeat for 2 more rounds

4.  Preacher curl- 2 sets at 6-8 reps...resting 60 sec between sets

Then cut the weight by about 2.5-5lbs each side

Now do 2 sets at 8-10 reps...resting 60 sec between sets
Then cut the weight by about 2.5-5lbs each side

Now do 2 sets at 10-12 reps....resting 60sec between sets

Finally cut the weight one more time by 2.5-5lbs each side

Finish with 1/2 reps to failure ( curl the weight half way up and then let it down, now bring it all the way back up to equal one rep )

2min or more rest. 2-3 more rounds.

5. Run the rack-

Grab a pair of dumbbells and do standing curls for 6-8 reps
The pick up the next lowest pair and aim for another 6-8, keep repeating this sequence of dropping the weight and doing 6-8 reps until you have done 4 drops.

Just need to do this one time, trust me!