|7/20/2009 6:54:09 AM - Kenny Patterson
I have to admit after nearly 20 years of never training biceps (for fear of tearing it while pulling) I'm actually starting to see the beginning of what I think is a bicep, or possibly a large mosquito bite. Nonetheless, I'm still working on it.
3 x 8 Heavy DB Curls
3 x 8 Laying cable curls
3 x 8 Heavy concentration Curl
3 x 12 One arm Preacher curls
4 x 8 Heavy Overhead DB extension (worked up to 135 lb DB)
3 x 8 Reverse grip pushdown
3 x 8 Laying DB extension
3 x 10 Kickbacks / 3 x 15 bench dips
Hopefully, in another 20 years, my biceps might catch my triceps.
Stay tuned and check back in 20.