excercise for back/Bis

[venomm]

guys jus wandrin wat r the exercises u do for back and bis when u train back/bis in 1 days
and wat r the excercise u do for chest and tris when u train them in 1 day
and how many sets of each with how many reps?

[24labor]

guys jus wandrin wat r the exercises u do for back and bis when u train back/bis in 1 days
and wat r the excercise u do for chest and tris when u train them in 1 day
and how many sets of each with how many reps?

Heres what I do
Dead lift
Bent over rows or 1 arm rows I like t-bar rows but not allowed to do them here
chins or lat pulls

For bis they are already burned after the back so I do 3-4 sets standing straight bar curls and 3-4 hammer curls that doesnt seem like a lot, but it shoukd be if they arent destroyed your not working hard enough nice slow reps is what you want if you cant do it lower the weight

For chest
flat barbell or dumbell
Incline barbell or dumbell
flyes

For chest I like to switch up barbell and dumbell every so often b/c I get diffrent results for dumbell and barbells
Flyes are great but I like to throw in dips now and then
Nice controlled reps try 8 reps

As for the tris its just like the bis they should be cooked, so do skull crushers and close grip bench press 3-4 sets each. You could also throw in some shoulder presses and lateral raises since the anterior delts get a good workout.
I'm pretty tired so I might have left something out but whatever I left out the other guys will fill in and give you some other pointers as well.