Bicep Training

Want big arms? Here is a great routine to get those ripped biceps that you have fantasize about since you were say about thirteen.

1. NOTES: If you are a naturally skinny person (a hardgainer who always has abs regardless of diet), then perform only once a week for 5 weeks before moving to routine #2. Otherwise, use a training frequency of twice a week leaving 2 or 3 days of rest in between and perform for 3 weeks before moving to routine #2).
   
   Superset: Preacher Curls 10 sets of 10 reps (no rest)
   Triceps Dips 10 sets of 10 reps (1 minute rest)
   
   Superset: Hammer Curls 2 sets of 12-15 reps (no rest)
   Triceps Pushdowns 2 sets of 12-15 reps (1 minute rest)