bicep workout curl ez bar and hammer curl my abs workout is the core braker and fireball all found on Scot Herman youtube Chanel

So you only train biceps and abs? Or you just want to upgrade those 2 workouts only?

Upgrade my bicep and ab workout

Well, for biceps, the best exercises are definitely the chin-ups and the standing barbell curls. Those will put the most muscle on your biceps. I would do those 2 exercises and I would also add a hammer type exercise or a reverse-curl to target the forearms a little better. Maybe dumbell hammer curls or reverse EZ barbell curls.

For abs, my favourite routine is this one : https://www.youtube.com/watch?v=gDkgA2x3ICU
but Scott has a lot of ab routines. Choosing either one, is perfect.

2 exercises is a bit light for biceps in my opinion. For my bicep workouts I do at least 3-4 exercises and 4 sets per exercise. I always focus on an exercise to target the inner head, the outer head, the brachialis, and the peak. Any biceps exercise is going to work on the peak to an extent, but you should always do at least 1 exercise specifically for the peak. Here's a list of my favorite biceps exercises and one of my favorite biceps routines. Focus on the negative portions of the reps as well:

Inner head: Seated incline dumbbell curl: 3 sets of 10-15 reps.

Outer head: Inside grip EZ bar curl: 3 sets of 10-15 reps.

Brachialis: Dumbbell hammer curl: 3 sets of 10-15 reps.

Peak: Machine preacher curl or dumbbell concentration curl: 3 sets of 10-15 reps.

Finisher: 21's with EZ bar using outer grip: 3 sets of 21 reps. 7 bottom half, 7 upper half, and 7 full reps per set.

Here's my favorite abdominal routine that I use:

Decline sit-ups: 4 sets of 25 reps. (weighted)

Russian twists on decline bench: 4 sets of 20-30 reps per side. (weighted)(1-1 cout)

In-outs on flat bench: 4 sets of 25-30 reps.

Machine crunch: 4 sets of 20-25 reps.

Dumbbell side bends: 4 sets of 15-20 reps per side.

Side oblique crunches using a hyper-extension bench: 4 sets of 15-20 reps per side. (weighted)

Dude, one of these days we gotta workout together. It's like we have the same routine, sets, reps, and lifts lol.

This is great advice right her for you PaulsMale! The high volume and targeting the different heads will get your biceps and abs growing in no time!