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Thread: Bicep workout

  1. #1
    Aggression is offline Member
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    Bicep workout

    I do bis once a week in my back workout. Here it is for my back...

    1.Seated rows
    2.Lat Pulldown (wide)
    3.LatPulldown (close)
    4.Serratus Pulldowns

    than after those are completed I do the following....

    5. One of these:
    a) Incline dumbell curls
    b) EZ bar preacher curls (wide)
    c) Dumbell preacher curls (wide)

    6. One of these:.
    a) EZ bar preacher curls (close)
    b) Dumbell preacher curls (close)

    7.) One of these:
    a) Reverse EZ bar preacher curls
    b) Incline dumbell hammer curls
    c) Dumbell hammer preacher curls (wide)
    d) Dumbell hammer preacher curls (close)

    8) One of these:
    a) Preacher barbell forearm curls
    b) Preacher dumbell forearm curls
    c) Behind the back barbell forearm curls

    9) One of these:
    a) Reverse preacher barbell forearm curls
    b) Reverse preacher dumbell forearm curls

    Well how's it look for my bis and forearms?

    And I CAN'T use the straight bar when doing curls because they give me severe pain (like a forearm splint type), that's why I use the EZ bar.
    Last edited by Aggression; 08-24-2004 at 09:13 AM.

  2. #2
    Aggression is offline Member
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    Anyone?

    Come on fellas, help a brother out.

  3. #3
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    ripsid is offline Senior Member
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    I would have to add this, I would split bi's and back up and if you want to work 2 bodyparts a day use the push pull theory. Back and bi's are both pulling excersizes utilizing the same body parts repetively, so what's happening is you're using your biceps in your back workout so when you get to bi's you're not going to get the max out of your workout. I'd change my split to chest and bi's, back and tri's if you want to do that or do back oneday, chest 1 day, arms 1 day, etc.

    As far as your workout goes for back. I'd add more to it for a base:
    I use this, but I believe in 25sets per bodypart:
    1) pull-ups 4 sets
    2) bent rows 5sets
    3) use the low-pulley row (triangle)bar from the pull down (I love this 1) 4-5 sets
    4) close grips rvs grip pull downs 4 sets
    5) db rows
    6) Deads for 5 sets at the end of your workout ( I have a bad back so I try lower weight for higher reps to start then set 4 heavy 5 light again)
    then I'll do tri's...

    Bi workout you posted seems ok just curious about your weights used and rep counts. You should add that in there as well.
    Again, if I do 2 body parts I do 1 push 1 pull that way I'm not wasting my 2nd workout.

    SID

  4. #4
    Aggression is offline Member
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    Anyone else?

  5. #5
    bluethunder is offline Anabolic Member
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    Most of the time I work only 2 muscles per workout. But I also like working one muscle in the workout. I totally blast it. Last Friday was only bi's I still have some minor soreness,so I would suggest try this once to really shock the bi's. As for not doing back& bi's because there are both pulling does have some validity but if you perform certain back exercise concentrating on the lats your bi's may get some work but IMO not enough to stimulate growth. So that IMO is still okay to do your current program.

  6. #6
    Aggression is offline Member
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    Thanks blue.

    What about the bicep exercises I'm doing? Are they adequate?

    Basically I'm doing three bicep exercises: An exercise for the inner bicep, the outter bicep, and the brachialis.

  7. #7
    chicamahomico's Avatar
    chicamahomico is offline Respected Member
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    Too many variations on the pulldown IMO. Quit dicking around with every possible variation of pulldown each workout and do one form of chin-up, switching handgrip (over, under, neutral, wide, narrow, etc) every few weeks or so. Questions:

    1.) Why no deads?
    2.) Why no shrugs?
    3.) Why no barbell rows?

    You have no direct trap work. Shrugs and other heavy barbell pulling will work your forearms adequately.

  8. #8
    Aggression is offline Member
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    1.) I do deads on leg day.
    2.) I do shrugs on shoulder day.
    3.) I am thinking of doing barbell rows instead of seated rows.

  9. #9
    chicamahomico's Avatar
    chicamahomico is offline Respected Member
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    If you feel that deads work best on leg day and shrugs on shoulder day, IMO that's good, as long as they are in the routine somwhere. I would definitely try barbell rows to replace seated rows.

    Quote Originally Posted by Aggression
    1.) I do deads on leg day.
    2.) I do shrugs on shoulder day.
    3.) I am thinking of doing barbell rows instead of seated rows.

  10. #10
    Aggression is offline Member
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    Ever try seated dumbell hammer preacher curls?

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