I was wondering for those who do the back and bi combo swole was talking about.
What does your back workout look like before you do bicepts?
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I was wondering for those who do the back and bi combo swole was talking about.
What does your back workout look like before you do bicepts?
Probably something along the lines of: Wide grip chin ups/pull downs, bent over bb rows and deadlifts.
How many reps / sets?
Usually 4 sets of rows at a 6-8 rep range
Then 4 sets of a pulldown movement at a 8-10 rep range
(2 warm-ups before the rows, but not before the p-downs)
From time to time, I'll then do 3 sets of deadlifts. Either 3 sets of 5 reps (really hard ones), or 3 sets of 20 for more of a conditioning/coordination stimulation.
~SC~
3 sets of 10-15 pull downs or seated rows.. Switch that up every week.. Then bent over rows 4 sets of 8-12. 2-3 sets of another cable movement of same rep range. Then 2 sets of hyper extentions then 4 sets of 6-12 of dead lifts..I do shrugs and rear delts as well, but have been thinking about switch that up since when I come to train bi's im so toast
thanks guys
I have recently switched over to this, n noticed my Biceps are much weaker, and i cant lift as much weight??? is this ok or should i not do this workout. I know its better to have better form, but wouldnt it be counter active to lower the weights i have been working with??
Nope, thats one of the benefits of this workout! You can really tax your biceps with minimal weight, saving your tendons/joints! Remember your biceps are considerably drained after training back!Quote:
Originally Posted by Machdiesel