Awesome bicep workout

[Ultra Man]

worked my biceps today, i cant bend my arms right now, if i do my bicep will spasm and lock up! then when i use my other arm to try and force it strait, that arm spasms. so i have to locked arms do to spasming biceps, i had to have my mom pull them apart! crazy, i love it though /forum/images/graemlins/grin.gif

[JoE DoN 216]

ahh post the workout dude i never get my bi's sore anymore

[Ultra Man]

3 sets of: wide grip animal curls; regular grip animal curls; close grip animal curls; hammer animal curls (using tricep rope)

3 sets of: wide grip Lying on a Bench High Animal Curls; regular grip Lying on a Bench High Cable Curls; close grip Lying on a Bench High Cable Curls.

3 sets of: lying hammer curls; lying dumbell curls

all sets listed were done using: descending set shock 4- “30-60 seconds rule”

27 sets grand total

[Corn]

what your split like to incorporate such an intense workout?

[Ultra Man]

sunday: bicep + abs
monday: legs
tuesday: tricep
wedsday: back
thursday: shoulders + abs
friday: pecs

everyone of those workouts is about the same intensity as my bicep workout.

[EarlGrey]

I find it easy to pump up my biceps and get a good workout.

Here is a example of what I do:
- (Sitting) incline bench (120°) dumbell alternating for warmup.
- (Standing) incline bench dumbell (one-arm)
Similar to the preacher curls. I get one dumbbell and let my hand stretch out on the inclined bench (120°) and then contract upward.
- 21's
- If you want, you can add standing alternating (cheat) dumbbell.