Pre New Year bicep routine

Here is a giant set of bicep exercises that can help you get some new muscle growth before the New year.

A1) Seated hammer curls with dumbbells-10 reps ( both arms at the same time )
* keep your arms tight to your sides

A2) Lying bicep curl with straight bar-10 reps
*Lie on the floor and set the pulley to the very bottom. Keep your back on the floor and curl up the weight like a normal curl.

A3) Chinups-10 reps ( or as close as you can )
* If you cant do regular ones then use the assisted machine or bands.

A4) Standing band curls-20 reps ( both arms at the same time )
* Stand on band and rep out the curls as fast as you can

Rest 2 minutes. Repeat this 1-2 more times.

Another bicep routine

A)Preacher curls with EZ curl bar-1 set at 5-6 reps ** Use heavy weight so that last rep is tough

Rest 1 min and then repeat 1 more set

Move onto

B) 1 set of Chinups to failure

Rest 1 minute

Repeat starting back with the preacher curls except this time you will need to drop the weight by 2.5-5lbs per side.