Ronnie Talks Biceps:

I trained biceps twice per week, and the two routines were different but always focused on three basic exercises for three sets each.

The routine here is one example, the next workout I would pick three different exercises, like barbell curls, hammer curls and concentration curls.

The heavier you lift, the bigger you get. I try to lift as heavy as I can but always get at least 10 reps.

Twenty-one curls are a favorite. They’re demanding, so I like to do them first. It gives me a great pump right from the start.

Ronnie Coleman's Bicep Routine:

EZ-bar 21-curls                  3 sets     21 reps
Standing dumbbell curls    3 sets     10 reps
Dumbbell preacher curls    3 sets     10 reps