Posted by J.T. HALL on 1/23/2004, 12:18 pm
Board Administrator

CURL ROUTINES I. 10 x 3 60% 1st week 65% 2nd week 70% 3rd week 75% 4th week 80% 5th week 85% 6th week II. 12x12 60% 1st week 10x10 65% 2nd week 8x8 70% 3rd week 6x6 75% 4th week 5x5 80% 5th week 4 x3 85% 6th week III. 10x6 55% 1st week 10x5 60% 2nd week 10x4 65% 3rd week 10x6 70% 4th week 10x5 75% 5th week 10x4 80% 6th week IV. 6-8 sets, pyramid the reps (high>low reps) Assistance exercise (4 sets x 3-8 sets) Dumbbell preacher curl Dumbbell incline curl Dumbbell hammer curl Dumbbell wrist extensor Gripper Band curls Cable curls 21’s (1-3 sets) Bi-sets (2 different assistance exercises & 3-4 sets with no rest) Tri-sets (3 different assistance exercises & 2-3 sets with no rest) Giant set (4 different assistance exercises & 1-3 sets with no rest) A.Curl once a week, do 1-2 assistance exercise after main workout B.Curl 2x/week, heavy day (no assistance) & light day (2-3 assistance exercises). C.Strict form on every set/rep(control the negative) D.Squeeze your bicep at the top of the movement for every rep. E.Always listen to your body & stretch your biceps @ the end of the workout.