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Old 05-10-2012, 06:36 PM   #3
ricka182
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Join Date: Feb 2010
Location: Massachusetts, USA
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More isn't alway betters. The bicep is a fairly small muscle, and easy to overwork and strain. I generally don't do much for biceps; I tend to use other heavy lifts to engage the arm muscles...but, I can admit a good bicep pump is a pretty good feeling.

Try something like this:

BB Curls for warm-up, no plates 3 sets, 15 reps.
Preacher w/short straight bar - 2 sets, 10 reps - medium weight.
Alternating DB Curl - 4 sets, 5 reps - heavy weight.
DB Hammer Curl - Both arms at same time, slow controlled reps. 7 sets, 7 reps, 7 seconds rest in between, light-medium weight.

That should be enough to get them worked well. Remember to eat properly, because all the pumps in the world are worthless without growth fueled by a solid diet. And work other muscles just as much, you will look silly with big arms and chicken legs and no chest...

Hope that helps...
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