Bicep

how to incorporate heavy barberll curls and other bicep excercises in ppl routine twice a week?

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> that nipple censoring
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I've seen enough biceps tear webm's to turn me off of heavy curls for forever. Its a small muscle anyway it doesn't need to be a heavy weight. Likewise general rule for assistance work is to do it last, after your heavy compounds, as fatiguing for example the bicep before rows or chin ups hurts the big lift for no reason weakening a leak in the chain and fucking the whole thing up.

PPLxPPLx...

Pull
Chin ups 5 x whatever
Rows (whatever kind) 3 x 8-15 whatever
Rear delt thing 3 x 10-15ish
Curls 2 x 10

As you get more advanced you'll have more volume and some periodization.

Weighted chins 5 x 5
Rows 3 x 10
Shrugs 3 x 10
Rear delt shit 3 x
Curls 3 x

And cycle heavy and light days. Eventually go to a set scheme for your main lift (heavy pull ups), with planned PR's and heavy triples and shit. Even this is a lot of volume for a natty desu, hence my use of exercises at just 2 sets sometimes. Be careful with weighted chins and bicep tears. When going very heavy pronated grip helps protect biceps.

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where is this pic from? she's basically perfect looking

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