If you're someone whose biceps workout is a non-negotiable part of the week, this is for you. It starts with heavy curls, then switches to lighter dumbbell and cable variations. This is your ideal biceps workout after a hard back session.
Hard and Heavy Biceps Workout
4 sets, 6-8 reps (rest 90 sec. )
3 sets, 16-20 reps (alternating, 8-10 reps per side, rest 90 sec.)
3 sets, 10-12 reps (rest 1 min. )