Every dude on earth wants bigger arms so here’s an aggressive bicep workout. I recommend switching exercises and the number of reps with each workout but this is an excellent template to follow:
1. Reverse preacher curls (palms down) superset with (immediately followed by) regular preacher curls (palms up) using the same weight – 4 sets each direction.
2. Standing hammer curls (using heavy weight) superset with standing straight bar curls (light weight) for a burn out – 4 sets each.
3. Pinky up dumbbell concentration curls (photo below). These are great for developing a peak on the bicep. Do 4 sets on each arm – no resting – just switch the dumbbell back and forth between hands.
4. Standing dumbbell curls superset with a lighter weight doing the same. These are called high/lows.
This should not take more than 20-25 minutes.