Well i am 26 years old guy my weight is 66 kg, height is 178 cm, chest is approximately good, but the problem is my biceps are very thin so i cannot, wear t-shirts my friend some time tease me to calling me Sweet boy. So any advise, by which i can develop my biceps.So please share here.
Try hitting your biceps twice a week with enough recovery time in between, like monday and then again on friday. Make sure you eat plenty of food and drink plenty of water it helps heal the soreness. I'd reccommend you take have a day where you do high reps and a day for heavy weight and lower reps. here's a routine you could take ideas from or follow this one:
Day ONE:
Standing Barbell curl - 4 sets/12-15
Single arm Cable curl - 3 sets/12-15
Cambered bar Cable curl - 3 sets/12-15
Dumbell Hammer curl - 3 sets/12-15
Day TWO:
Standing Barbell curl - 3 sets/8-12
Alternating Dumbell curl - 3 sets/8-12
Preacher Curl - 3 sets/8-12
Dumbell Hammer Curl - 3 sets/8-12
