My trainer had me do a bicep routine last night that had me groaning.
With a moderate weight on a bar. I did 3 sets of standing curls which consisted of:
7 reps from the bottom up to mid range.
7 reps from the top down to mid-range
7 reps full range.
This was followed up with 3 sets of dumbell curls.
Any one had good results from this or something similar?