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So, I want to try something different!
I am going to do my biceps today.
I want to try some of your workouts.
What I want is a really hard workout that will destroy my biceps.
Exercise, sets, reps, weight (use these - light,moderate,heavy,very heavy)
I am 6'3 @ 242 so don't go easy on me :)
Let me see what you guys got!
I will let you know which one I will pick for today and the results!
This will be good!
Sweet, I really like threads like this.......
Here is Last Sat. Bi-Forearms workout.
1. Straight Bar Curl 4x6-9 reps
*Do a rest pause set on the third set.
2. Hammer Curls 8-12
super set with 3x
Cable Curl your choice. 8-12
*Do a drop set or two after last set on cable curl.
3. Farmers walk with 45lbs each hand 3x 1 lap (equal to a 10th of a mile so 3/10 total)
Not the sexiest workout but deff, felt the next day.
So I did your workout MFT and I gotta say, that was really good!
Been a while since I did a super sets for biceps!
Here it is, let me know if that was correct.
Barbell curls
65x12 warm-up
65x10 warm-up
95x8
105x6
95x8 rest-pause
95x7
Hammer curls superset with cable spider curls
45s x8:80x8
45s x8:80x7
45s x6:70x7:50x7:40x11
Farmers walk
45s 0.07 mile
45s 0.08 mile
That hammer/spider cable kicked my butt!
Also, didn't make it to 10th of a mile on the farmers!
Very good workout brother! Definitely a new combination!
I need a back workout for tomorrow.
Anyone wants to throw it at me?
I am ready!
Thanks!
I forgot to tell you that I also did hammer strength preacher curls for 3x8-12 after staight bar curls..
Weighted Pull Ups 3 sets (8-10 rep range)Quote:
Originally Posted by UberSteroids
Deadlifts 4 sets (6-8 rep range)
Bent over BB rows 3 sets (8-10 rep range)
T Bar Rows 3 sets (8-10 rep range)
Then 1 set of body weight pull ups
about a year and a half ago i started splitting my back workouts into separate days for thickness and width. i dont think ill ever go back to a full back workout at once ever again. this week for thickness i did:
underhand barbell rows 12,10,8,7,6
overhand wide-grip cable rows 12,10,10,8
dumbbell incline rows 12,10,8
and stiff legged deads since i do hams and back thickness together.
for back width i did:
Lat pull downs 10,10,8,7,6 and then a drop set for about 15
straight arm pushdowns for 4x10-12
then palms-in pull downs for 10,9,8
give that a shot. you wont be disappointed.
Here is what im doing tomorrow:
1. Barbell Rows 5x8-12
*5th set 4-6reps/with one Rest pause
2. H.S. High Row/pulldown 4x8-12
*4th set 4-6/RP
3. Rack Pulls 4x6-9
4. Cable Row w/close grip 3x8-12
*3rd set to Failure/Strip/Strip.
Bis-Forearms:
1. Alt DB curl 4x6-9
2. Rev Grip Ez bar curl 3x8-12
3. Farmers Walk w/45lbs. 3laps around track.
I see some interesting workouts.
Oneshot, this is a good routine you have there, one thing though, how would you mix them up to make a one good workout out of it? I want to try it next time.
Looks like I am gonna pick BigSexy's workout. See some rough exercise in one package! Deadlifts, T-bars and BB rows, man...this will be good!
Although I don't think I will be able to pull my heavy ass up for 8 reps so I might substitude with heavy lat pull downs. Will post up after it's done.
I need some chest and triceps destroyer for the next workout.
Appreciate your time guys! This really keeps my workout different for this month!
the reason i split my back into two separate days is because by the end of the workout my secondary muscles (bis, forearms, rear delts etc) will be fatigued to the point where its hard to get anything out of my last couple lifts of the day if i were to do all that at once.