Can someone give me a good bicep exercise program.my instructor is away

S

silvercats

0
I currently do
standing barbell curl 15x3
concentrated dumbbell curl 15x3
incline dumbbell curl 15x3

hoping to put preacher curl too.
 
What are you wanting to get from your biceps?
They are a small muscle group and easy to overtrain. Especially because they are prime mover in most of your back work, lat pulls rowing, upright row etc.
Overtraining arms is very common, and tends to mean they gain very little. I would advise maybe switching preacher for one of the other exercises but not adding to them.
 
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