My friend Casey Williams and I had a great bicep work out today. This one is a little different than the last one i posted . We used mostly machines and cables. Free weights are great for building the size of the arms but i think machines and cables are much better for definition and shape. Here is what we did.

Standing Dumbbell Curls 3 sets

Choose a weight that you can curl for approx. 10-12 reps with both dumbells at the same time . Begin alternating single arm curls when you cant continue curling both at the same time. This should get you an extra 3 or 4 reps each arm.

Do all 3 sets with this same weight

Machine Curls (choose your favorite curl machine and do 3 sets)

Set 1 15 -20 reps

Set 2 increase the weight 10-12 reps

Set 3 increase weight 6-8 reps

Cable Curls (use the straight bar attachment) 3 sets

Set 1 20 reps

Set2 increase the weight 10-15 reps

Set 3 increase the weight 8-10 reps

Hammer Curls 4 sets (these are great for building up your forearms also)

Choose a dumbbell you can hammer curl for 20 reps ten each arm. Curl slowly and really squeeze the muscle at the top of each curl. Keep the same weight for all four sets or lower the weight if you cant get 20 reps for each set.