- Start with seated preacher curls. You will need to keep your elbows isolated to a platform so you make sure your getting only your biceps. You will start with 5 sets of 20 with a weight you can do. It will burn after the first couple reps but push to finish.
- Next, do normal curls with the curl bar for 3 sets of 5. Keep your elbows pinned to your side.
- Do cable curls and reverse curls: 5 sets of 8. Change the weight every set.
- Do wide grip curls. Use the strips on the bar to measure your grip. First set is 10 reps. Second set is 5. Then last is only 1 rep.
- If that's not enough for you, do barbell curls: 3 sets of 5 or 8 even 10. Then do barbell preacher curls and you can even do one handed cable curls. You know its was a good workout with biceps when you cant touch your shoulders.
Take all sets slow feel the burn and push to failure. Do as much as you can. It's only going to make you better.
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