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...

(note: rest two minutes between each set)

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! :^)

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