Can anyone suggest a GOOD bicep workout

[kenshamrock]

hey can anyone giv mea very good bicep workout..like a good hardcore one...and also a good tricep one...any help would be great guys

 

[Skyliner]

Lots of bicep exercises are good, it depends more on your form and the amount of intensity you throw in. I like to do Barbell Curls along with Hammer Curls, sometimes superset them 3 sets each, at the 6-8 rep range. For Triceps, Dips (slowly done), Close Grips and Skullcrushers are awesome. 7-8 sets of 6-10 reps.

 

[Pemburu]

I think I'm doing almost the same arm routine right now as Skyliner. I do finish off my biceps with incline dumbbell curls. They give you a good stretch and a great burn to end it all and head for the house. Barbell Curls, Standing or Sitting Dumbbell Curls, Followed by the Incline Dumbells 6-9 total sets is what I do now.

 

[gopro]

Day 1...
-barbell curl
-dumbell preacher curl
-hammer curl
-close grip bench
-v bar pushdowns
-dumbell overhead extension(single arm)

Day 2...
-alternate dumbell curl
-barbell preacher curl
-reverse cable curl
-dips
-reverse grip pusdown
-dumbell overhead extension(two arm)

Day 3...
-superset...cable curl/straight bar pressdown
-superset...close grip pullup/bench dips
-superset...concentration curl/dumbell kickback(do one arm, than the other)

Have fun!

 

[M.J.H.]

kenshamrock-
2 sets of barbell curls and 2 sets of hammer curls once a week..

 

[Tank316]

Originally posted by gopro
Day 1...
-barbell curl
-dumbell preacher curl
-hammer curl
-close grip bench
-v bar pushdowns
-dumbell overhead extension(single arm)

Day 2...
-alternate dumbell curl
-barbell preacher curl
-reverse cable curl
-dips
-reverse grip pusdown
-dumbell overhead extension(two arm)

Day 3...
-superset...cable curl/straight bar pressdown
-superset...close grip pullup/bench dips
-superset...concentration curl/dumbell kickback(do one arm, than the other)

Have fun!

looks fun,i'm gonna give it a whirl,thanks GP

 

[gopro]

Originally posted by Tank316

looks fun,i'm gonna give it a whirl,thanks GP

Cool...let me know how it goes Tank my friend!