Quote:
Originally Posted by rice_krispies
for biceps i do 9 sets at around the 8-10 rep range with the last 3 sets focusing on forearms. and i train each body part only once a week
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Do your normal warm ups,
Do 2 sets 8 reps barbell curl..
Use a weight for dumbell curls that you can do 8 reps, then hit the rack and perform each set of dumbells down the rack untill there is no dumbells left, then pick a barbell up with a light weight and perform 50 reps, strict form on everything. forget the burn, work through it. Do this 4 times......