Work your abs and chest with a single dumbbell 3. You should also focus on a healthy diet that includes plenty of protein but not too many empty calories. You may also consider taking a protein shake supplement it is one of the most beneficial supplements to gaining muscle and leading an overall healthy life.
Not an olympic one though, and it bends when its loaded with weight, but soon straightens out once the weight is removed.
And probably 2 or 3 sets of 8 would be inline with the other exercises in this routine.
Say you start stagnating with flat bb bench, then switch your main upper body compound movement to inclined bench.
However, many many experienced body builders utilize the ez bar curl and successfully make gains, in there whole bicep, not just one "head" (lol) or another....
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