For me it's100 situps/leg lifts/squats/star jumps/ press ups a day3 sets of 10 on 40kilos a night on bicep curlsThen jogging 30 minutes a night
Stronglift's 5x5 routine.Before starting the program i was able to 1rep max barbell curl 80lbs and now i can do 160lbs after only 2 months.
>>132878And i didn't even do biceps! Just chin-ups.