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  1. #1
    fino's Avatar
    fino is offline Junior Member
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    Question A Tri And Bi Workout

    Hi I Was Just Wondering Will Anyone Give Me A Good Tri And Bi Workout. I Train Them To Gettter On A Day Of There Own. I Want Growth And Strenght Plz

  2. #2
    Flexor is offline Banned
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    Bis:

    3 sets Straight barbell curls 8 reps
    3 sets Preacher curls 12 reps
    3 sets Incline dumbell curls 10 reps

    Tris:

    3 sets Close grip bench 8 reps
    3 sets Tricep dips 10 reps
    3 sets skullcrushers 8 reps

    Keep it simple mate, you only need nine intense sets to failure. Take 3 seconds to lower the weight, and about 2 seconds to lift.

    You can change the exercises about, and maybe increase a few sets sometimes, but this is a good basic workout. You may want to do rope work for the tris instead of skulls sometimes for example.

    You don't need to go beyond 10 sets though for arms

  3. #3
    wascaptain5214 is offline Senior Member
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    sometimes i do a set of barbell curls then right to skull crushers then back to curls and right back to skull crushers for 4 sets....... with no rest period in between exercises.......blows em up!

  4. #4
    fino's Avatar
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    have you heard of 21z (were you curl from the bottem to half way for 7 reps then from half way to top for 7 reps then 7 full curls) i was doing 4 sets of these?

    and on the tris could i chance the dips for cable push downs. because i get chest pains?

  5. #5
    fino's Avatar
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    has any one else got any ideas

  6. #6
    Flexor is offline Banned
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    Quote Originally Posted by fino
    have you heard of 21z (were you curl from the bottem to half way for 7 reps then from half way to top for 7 reps then 7 full curls) i was doing 4 sets of these?

    and on the tris could i chance the dips for cable push downs. because i get chest pains?
    The benefit of 21s is a great pump. However for mass building I wouldn't recommend them, because you want a full range of motion at heavy weight all the time.

    For tris instead of dips, you can do pushdowns. Its not the same type of exercise, but it will do fine along with the close grip bench and skulls.

  7. #7
    fino's Avatar
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    has anybody else got any ideas

  8. #8
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by fino
    has anybody else got any ideas
    Sounds like a echo in here.

    See my post atop the page.

    ~SC~

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