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Hi. I’m quite new to bodybuilding and I know few routines for each muscle group. But that’s all – just a few! I would really like to workout a lot but I need some new routines. Does anybody here know few good bicep routines to share with me?? Thank you.


Hi. I recommend you to combine routines for biceps and triceps and triceps together. I always super set biceps and results are visible. Here are the routines I’m using – I hope they’ll help you too. First Bicep/Tricep Routine: 3 series of Barbell Curls / Dumbbell Tricep Overhead, 3 series of
Dumbbell Hammer Curls / Dumbbell Kickbacks, 3 series of Spider Curls / Rope. Also, while working out squeeze the biceps really hard and hold for a moment or two before returning the weight to the starting position. Second routine is the following (I always do 3 series): Barbell Curls, Preacher Curls and Alternate Seated Dumbbell Curls.