Starting a new bicep routine this week.

Time to really get back to biceps. I fell for the "you don't have to do direct bicep work" arguement over the past year.  This caused me to mainly get my bicep work when doing bent-over rows, lat pulldowns and pull-ups. Well, my arms are a good size but a terrible shape. No peak and not the baseball fullness. I'd like to attribute some of this to age but I really can't. So in April I will be trying out the following workout. I poached this from Ben Pakulski with a few changes.

Band Curls                                                           1x50

Supinated Dumbbell Curls                                4x10

Thumb Flush Supinated Dumbbell Curls        4x10

Suspension Trainer High Curls                          2x10

High Band Curls                                                   2x10

Behind the Back Band Curls                              4x10

Suspension Trainer Clutch Curls                       2x10

Source:
Ben Pakulski Teaches Bicep Training & Biceps Workout Tips