Tuesday, 23 April 2024


Andres Castro By Andres Castro | September 20, 2014 | Italy

When doing arms you gotta try different techniques, you can do heavy weight and low repetitions or as me you can work with high volume in a range of 12 to 15 reps with a moderate weight that i can control but that still makes me push myself in the last repetitions. Both methods work, you just gotta find the one that works best for you. Next i will list the exercises i do during my bicep routine: 1. Barbel curls 4sets x (12-15)reps 2. Incline alternated dumbell curl 3sets x (12-15)reps 3a. Hammer curls 4sets x (12-15)reps 3b. High cable curl 4sets x (20)reps 4. Low cable curl 3sets x (12-15)

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