re: OT workout tips for bicep?

DO this

Weighted Neutral grip chest to bar pullups- 25 reps in as few as sets as possible. pick a weight you can do 5 reps with. once you can do 5 sets of 5 move up in weight. 2-3 min rest period and make sure you pause at the bottom of each rep.

Barbell Curls-3 to 5 set of 12-15 reps. Make sure you are strict and then at the end of each set do 3-5 forced negatives as slow as possible.

DB Hammer Curl on a preacher bench-3 sets til failure. fight the weight all the way through.


overall though your arms seem to be in proportion to the rest of your body so you will need to get bigger/stronger overall to do that. When you can do paused weighted pullups with 90lbs attached to you, you will have the arms you want.