I try and mix my routine up a little every 2 to 2.5 months. Below are my different variations. Sometimes I do supersets, sometimes I don’t. Currently I’m using the first opinion below once a week.
Barbell bicep curl / Seated dumbbell curl on incline bench superset
6 sets. 10 reps on barbell and 6-failure reps bench curl
EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)
Single arm cable bicep curl - 3 x 8-10 reps
Dumbbell concentration curl - 3 x 8 reps
Standing dumbbell hammer curl - 3 x 10
Reverse barbell curl - 3 x 10 reps
Below would be a change up for me: Also, I just put 10 reps, but that is according to the day. Sometimes I do a drop down rep variation per set: ex. 3 x 10, 3x 8, 3x6 and continue to add weight.
Barbell bicep curl - 3 x 10 reps
Seated dumbbell curl on incline bench - 3 x 8 reps
Barbell preacher curl - 3 x 10 reps
Two arm cable curl - 3 x 10 reps
After I’ve made another change in my routine I will mix and match these according to what I have done in the past.
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