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Try this on for size. First off find a wieght for the incline curls thats heavy so you can only get 8 reps max.


1.Sraight bar cheat curls, i like a closer grip, 4 sets 10-12 reps nice and slow.
2. Incline curls, i use 55 pounders and i try to concentrate the bitches so i get the full length of the bicep working. 4 sets 8-10
3. 21's, my favorite, use a wieght that at the end of your 4rth set your wincing in pain almost to the point of screaming, not too light not too heavy, for these i concentrate extremely hard and focus my thoughts on the bicep burn. 4 sets
4. Preacher Curls superset with EZ curls, 4 sets 8-10 reps each, try to go heavy.
5. bentover concentration curls, 5 sets each arm 10-12 repetitions.

Each week i substitute a different exersize for one of these i like Hammer curling alot also, this might work for you it might not but it's somthing different man and it's how i built my 19 inch arms naturally. Love you to death.

GM