I want to get realy strong biceps. What program should I use.

>>42143393
shameless selfbump

>>42143393
your pr is what? just do more curls/chinups

>>42143849
it is 65kg.

do a lot of barbell curls every day.

4 sets of 12 reps for aesthetics
then after a month of that do 4 sets of 16 reps to tone them

>>42143866
your personal record of what lift is 65kg?

>>42143393
GOMAD + STRONG SQUATS

File: GiKFOqt.jpg (61KB, 720x606px) Image search: [Google]

61KB, 720x606px

It's the only way buddeh. Good luck

>>42143873
biceps curl

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31KB, 428x410px

>>42143393
>Suomi
/int/-tier kek

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>>42143990

Perkele

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>>42143393

OP, you sound like a faggotron.

"muh pr 65 kg oly bar"

do you realize how much variation there is in a bicep curl even assuming you use 2 hands?

Also based on the fact of how ignorant you are, I'm assuming you are one of those shits that starts curling at 90 degree elbow bend position and pring up the bar to their chin, effectively turning this into some sorta full body exercise.

Just go kill yourself, you dyel faggot. Arms don't get big on their own, they get bigger when your entire upper body does.

>>42143873
oh sorry, 145 lbs