This is a great routine to put some serious mass on your biceps and forearms. You will need an EZ curl bar and a straight barbbell. The EZ bar will be for the reverse curls and the barbbell for the standing straight bar curls. The weight you use for the reverse curls should be about 50% of your 1RM ( dont get to heavy on this because trust me this will be hard and will hurt ). The weight for the barbell should be a weight you could complete 10 good reps with. Start by doing 10 reps of standing barbell curls with a palms up wide grip ( this will put the focus on your short head of the bicep or the inner head).Immediately after finishing go right into 10 reps of the reverse curls with the EZ bar. A reverse grip is were your palms are down. This helps work the brachialis and the brachioradialis ( the muscle with helps your forearms look big). Rest 90 seconds and then repeat but this time use a narrow grip on the barbbells curls ( this works the long head of the biceps or the outter head). Once again after completing the 10 reps go right into the Ez bar for 10 reps of reverse curls. Rest for 90 seconds and repeat from the start for one more round of both.
Standing barbbell bicep curls with a wide grip 10 reps
SUPERSET WITH
Standing EZ bar reverse curls 10 reps
rest 90 seconds
Standing barbell bicep curls with narrow grip 10 reps
SUPERSET WITH
Standing EZ bar reverse curls 10 reps
Rest 90 seconds and repeat starting again with the narrow grip curl superset. Do 2-3 rounds of this double superset.
