Originally Posted by brew035
maybe your bis are growing too. But you cant tell because the rest of you is growing too.
Here is something you can do for bi
1. straight bar curls 3 sets all heavy to failure 8,6,4
2. Hammer curls 3 sets all heavy till failure 8,6,4
3. Preacher curls straight bar(not the easy-bar) 3 set to failure 8,6,4
4. Set of 21's with staight bar (just for the pump)
Try this for tris. keep it heavy.
1. Skull crushers super set w/close grip bench 8,6,4 (do both till failure) ask 4 spot
2. Rope extensions 8,6,4
3. overhead dumbell extensions 8,6,4 ask 4 spot you dont want to put an eye out.
4. Dips with no weight.3 set till failure Stay more straight on dips to focus more on you tricepts. If you lean to far forwards it will work your chest to much.
Dont overtrain if you have to take off the last workout on each muscle group. Good luck. Hope it helps
o yeah wait 2 to 3 min inbetween each set!! :wg: and its 3 seconds on the way down an 2 on the way up!! :wg: