Changed my Back/Bi routine.

[Massacre]

After a few months of training this way I figured out I needed some change as I am lacking on mid/lower back as well as I need a bigger bicep pic.

I went from:
Deads 3 sets
Pull downs 3 sets
HS Low row 3 sets

BB curls 3 sets
HS preacher curls 3 sets
Hammers 3 sets

To:
Pull downs 3 sets
BB rows 3 sets
Cable rows 3sets

BB curls 3 sets
single arm Hanging DB concentrated curls (w/ heavy squeeze and holdup top) 3 sets
Single arm DB preacher curls w/ hold at the bottom and explode up 3 sets


I made these changes to fit what I need to work on. What do you all think?

[Blown_SC]

Curls are curls IMO... stick with the Preachers and Hammers.... the peak is genetics.

For back, I would have kept the DL's, added BB row's, and Close-grip pulldown's..

[Massacre]

I'm doing a closer grip for Lat pulls. I was thinking of leaving deads but I might just switch EOW with them.

[BigJames]

Switching around is the key. Personnally, I like bent over bb rows a lot. Just keep your form clean and all is well. I am going to add deads to my routine next week and do them for 6 weeks or so to add lower back thickness and work the legs more. For bis, I really like incline curls for overall mass and bent over concentrations for peak.

Good luck.

[Massacre]

I'm not really worried about mass as I am getting them from standing BB curls. I am doing a show soon and I need improvement in my peak. That's what caused the changes for my bicep routine.

[BigJames]

I'm not really worried about mass as I am getting them from standing BB curls. I am doing a show soon and I need improvement in my peak. That's what caused the changes for my bicep routine.

I really like Arnie style concentrations for peak: standing, bent over leaning on one leg with the lifting arm hanging to the floor. Curl the weight up towards the shoulder, not the chest. Squeeze like crazy. I do these at the end of my bi training and I noticed peak improvements after a month.

[Massacre]

I really like Arnie style concentrations for peak: standing, bent over leaning on one leg with the lifting arm hanging to the floor. Curl the weight up towards the shoulder, not the chest. Squeeze like crazy. I do these at the end of my bi training and I noticed peak improvements after a month.

That's exactly what I did yesterday. I did it with my chest pressed against an incline bench and one knee on the seated part. It was sweet.

[BigJames]

That's exactly what I did yesterday. I did it with my chest pressed against an incline bench and one knee on the seated part. It was sweet.

Exactly. I love that...the pump is awesome as well. Crank those out and pull out a front double bis in the mirror afterwards and watchout!

[BeerBaron]

I really like Arnie style concentrations for peak: standing, bent over leaning on one leg with the lifting arm hanging to the floor. Curl the weight up towards the shoulder, not the chest. Squeeze like crazy. I do these at the end of my bi training and I noticed peak improvements after a month.

Sounds interesting, I'll try it tomorrow.

[D9S0M]

try sum underhand pull ups for the biceps.. great mass builder

[spound]

I woudl leave the deads for sure, they will do wonders for your back thickness. Partial deads will do. I would at least do them EOW.