What them bicep routines looking like

[BobbyBooshay]

Also do alternative db curls.

1 keeping palms facing forward at all times whilst you grip db. You get a proper full ROM. It may humble you doing it this way.

2 choke the db so yiur holding it right and top, when you curl ensure you are twisting your wrist. Basically trying to get your kinky as much to the other side as poss, this will proper squeeze the bicep. As your holding the db at the top the most of the weight will be going against you thats why your twisting your wrist.

Got those from the GOAT Guzman

 

[WesCrook]

Spider curls are awesome

Or you can train them everyday like CT Fletcher did lol

Duly noted. Imma knock these out tomorrow morning.

 

[Bboystyle]

I only do one isolated workout for my bis and thats concentrated hammer curls.

 

[Shadow King]

All I can say is 21s are serious business

 

[G.O.A.T Squad Spokesman]

Short barbell curls (Standing or preacher)
Alternating Dumb bell curls
Hammer curls
Concentration curl
Standing rope curl
Everything 4 sets

5 bicep workouts in the same day?

 

[Diondon]

5 bicep workouts in the same day?

Yeah I body split biceps and triceps same day.

 

[G.O.A.T Squad Spokesman]

Yeah I body split biceps and triceps same day.

How many days a week?

 

[Diondon]

How many days a week?

Once a week. But to be honest I hit arms a little after every workout.
I be on that CT Fletcher overtraining shyt

 

[G.O.A.T Squad Spokesman]

Once a week. But to be honest I hit arms a little after every workout.
I be on that CT Fletcher overtraining shyt

That's wassup! I only do 3 bicep workouts and I do them 2 or 3 times a week on back and leg day. Most back exercises work the biceps too tho but 5 exercises strictly focused on biceps seemed like a lot.

Has your biceps grown significantly?

 

[Diondon]

That's wassup! I only do 3 bicep workouts and I do them 2 or 3 times a week on back and leg day. Most back exercises work the biceps too tho but 5 exercises strictly focused on biceps seemed like a lot.

Has your biceps grown significantly?

Yeah definitely. One of my major goals cause I felt they were lacking.

 

[nyknick]

Yeah I body split biceps and triceps same day.

Similar arm workout for me too. I kind of superset biceps with triceps to make it more fun.

1) dumbbell curls > skull crushers > dumbbell hammer curls

2) ez bar curls > standing overhead tricep extensions

3) dumbbell on preacher bench > rope pull down

4) get on one of bicep curl machines to finish > dips

I really don't like the preacher curls so sometimes I just stay doing ez bar curls while I switch from overhead extension to rope pulldown for triceps. EZ bar curls is the GOAT bicep exercise

A lot of people say you don't have to focus on biceps, they get all workout they need while doing other body parts, spot training, functional strenght, blah blah. But when you put in work specifically on your arms you really see the difference

 

[╭∩╮(-_-)╭∩╮]

Been doing drag curls lately and getting a good pump.