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Thread: bicep workouts?

  1. #1
    HiFi's Avatar
    HiFi is offline Associate Member
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    May 2002
    New Jersey

    bicep workouts?

    ive been working out consistently for 2 1/2 months now, and heres basically what i do for bi's, i do them once per week along with every other muscle group, but separate days for each of course

    dumbell curls 35lb 3x10
    barbell curl 60lb 3x10
    machine curl 60 3x10
    hammer curl 30lb 3x10

    when i started out 2 1/2 months ago, i was doing 30lb dumbell, 45 barbell, 50 machine. i dont know if thats a good improvement or not. you guys probably know better. well im wondering if thats good or i should try something else.. and tell me what you do for biceps.

  2. #2
    AndroholiK's Avatar
    AndroholiK is offline Junior Member
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    Mar 2003
    Santa Monica
    I personally think you are doing too many exercises for your biceps. The bicep is a small muscle and doesn't require 4 exercises for it to grow. I'd stick to max 2-3 exercises. For example I do the ez curl bar 8 8 6, straight bar 8 8 6, and alternate curls 8 8 6. Try doing your reps super slow, I bet it'll give you a good workout. It helps your arms grow real good too.

  3. #3
    Poppa Pump is offline New Member
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    Mar 2003
    Ft. Lauderdale, FL
    Since you've only been training for 2 1/2 months, over training isn't a big thing for you, i'd suggest working out each muscle group twice a week. That's been proven to give the best gains. Mabye make your split look something like:
    day 1 - Abs/Chest/Back
    day 2 - Legs
    day 3 - Abs/Shoulders/Triceps/Biceps
    day 4 - rest (mabye include some cardio)

    And you are definately doing too many sets for your biceps. I'd say make it like this:

    Straight Bar or Dumbell Curls 3x10
    Incline Curls 3x10
    Hammer Curls 3x10

    You should make some good gains on that. Hope this helps

  4. #4
    kc's Avatar
    kc is offline Female Member
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    Jan 2003
    my bi workout is my's the hardest for me to improve fav moves are

    seated db curls
    db preacher curls

    i seem to improve during my 4 weeks on these sets much easier than any other combo

  5. #5
    ireloaded9's Avatar
    ireloaded9 is offline Junior Member
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    Nov 2002
    pop dizzy
    screw it, i use to do biceps twice a week for six months until they starting growing...nothing wrong with freaky arms...looks great in a sleeveless shirt!!

    ez-preacher curl 12,10,8,4
    incline side curls or alternating curls 10,8,6
    hammer curl 12,10,8
    21s 3 sets

    and all back excersice inconjunction with biceps..

  6. #6
    yellows2k is offline Member
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    Dec 2002
    Northern VA
    Bicep workout:

    Week A:
    -Alternating DB curls, 45x6, 45x6, 50x4
    -Preacher Barbell Curls, 85x6, 95x5
    -Concentration Curls, 40x8, 45x4-6

    Week B:
    -Standing Barbell Curls, 85x6, 95x5, 100x4-5
    -Incline DB Curls, 35x6, 40x4-6
    -Hammer Curls, 45x6, 50x4-6

    6-7 working sets, 4-6 reps each set, focus on TUT and form for me

  7. #7
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    Aug 2002
    Al my bicep wo consist of is
    straight bar curls 4 sets of 8
    single arm preacher curl sets of 8
    hammer curls 4 sets of 8

  8. #8
    Yung Wun is offline Member
    Join Date
    Apr 2002
    In The Chocolate Factory
    i do
    barbell superset with seated dumbell curls
    then finish it off with with preacher db
    getting in a total of 12 sets

  9. #9
    abstrack's Avatar
    abstrack is offline AR-Hall of Famer
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    May 2002
    I do bi's with tri's

    it goes like this
    hammer curls 3 set 8-10 reps
    decline skull crushers 3 set 6-8 reps
    I super set these back and forth

    then I hit straight bar with 3 sets 6-8 reps
    close grip flat bench 3 sets 6-8 reps
    doing the same super setting back and forth

    when doing my bi's I concentrate on strict form and squeeze at the top of the movement for a 2 sec pause. Then on the ecentric motion I go nice and slow letting the negatives work, making sure my arms are strictly to my side and not flarring out palms facing up.

    Your routine looks ok but I would say F the machine and cables. Stick to d-b's and b-b's and dont over train them as this has been already stated

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