BI-FOCAL ROUTINE

Here is another biceps routine,which is simple but efficient.A good thing to have in mind is that a proper warm-up is required ,as with training any body part.That being said,it is not recommended to start your biceps workout with the Scott curl,whether it's dumbbell curls or barbel curls,because of the risk of tearing your biceps.To avoid an accident like that,you need to do 1 or 2 biceps exercises before switching to Scott curl,to get the blood flowing and prevent possible injury.

Workout 1 (if training biceps with no other bodyparts)
Exercise                                  Sets        Reps         Rest
Hammer Curl                             4              12           90 sec.
Cable Curl                                 3              12           90 sec.
Scott Curl                                  2              12           90 sec.
Barbell Curl                               4               8              2 min.
Seated Dumbbell Curl                3               10        75-90 sec.

Workout 2 (if training biceps with one or more other bodyparts)
Exercise                                  Sets        Reps         Rest
Hammer Curl                             2             12           90 sec.
Cable Curl                                 1             12           90 sec.
Scott Curl                                  1             12           90 sec.
Barbell Curl                               2              8              2 min.
Seated Dumbbell Curl                2              10        75-90 sec.