arm workout

So I want to say I've been too busy to post a new workout routine and a lot of people have emailed me to post one, but I really just kind of forgot. Haha. I have been doing a bi-weekly variety routine, where one week you workout 1 body part a day, the week after you workout 2 body parts. I will write that one up by the end of next week. Since then I've recently changed it up again and now doing a new killer workout I read in a recent Muscle & Fitness magazine, you can either pick up a copy (with Flex Lewis on the cover) or if you don't want to sit there and go digging through the whole magazine for one workout, I ripped it out and posted it here. Follow it closely, the first time I did it, my arms swole up. 3a is my personal favorite exercise for biceps at this moment. This being a superset workout I don't recommend doing it every week, because the recovery time will be a bit longer than normal, so do it every other week I'd say, or if you do arms twice in one week because you're a weirdo, do it every other arm workout.