need new routine for biceps

[adam241]

I have varied through several different bicep workouts in the past
but feel I have reached a plateau, not growing like I should. I need a really good mass building routine for bis, tris and especially forearms. I have noticed good gains with other bodyparts, but arms are lacking. Ive went from 180 lbs to 195 lbs
in about three months with my biggest gains in soulders and
legs, I raised my squats from 157 6x to 225 10x. please help!!!!!!!!

 

[XXX-Ray]

You have made good progress.

A good bi's and tri's routine

Superset

Barbell curls / French presses 4 sets

seated dumbell curls / cable pressdowns 3 sets

concentration curls or preacher curls / parallel bar dips 3 sets

This routine made my arms 2 cm

With biceps don't use too much weight and don't move your elbows too far up because your shoulders where you have made progress in will take away the pressure on the biceps and the they will never grow the way you want

Good luck

 

[The Shadow]

I have varied through several different bicep workouts in the past
but feel I have reached a plateau, not growing like I should. I need a really good mass building routine for bis, tris and especially forearms. I have noticed good gains with other bodyparts, but arms are lacking. Ive went from 180 lbs to 195 lbs
in about three months with my biggest gains in soulders and
legs, I raised my squats from 157 6x to 225 10x. please help!!!!!!!!

Super-sets are fine, but work thru a full POF.

Incline Curls supersetted with french press
BB or DB curls ss with nose breakers
concentration curls ss with kick backs