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2004/05/14, 06:19 AM
I visited Muscleandfitness.com a few weeks ago......The posted a routine for biceps, check this out:
Use the following workout to hit the biceps from every angle.
EXERCISES SETS/REPS
Barbell Curl (warm-up with comfortable grip) 2/10
Barbell Curl (shoulder-width grip) 1/6-10
Barbell Curl (6" beyond shoulder-width grip) 1/8-12
Barbell Curl (2" inside shoulder-width grip) 1/8-12
Barbell Curl (4" beyond shoulder-width grip) 1/6-10
Barbell Curl (shoulder-width grip) 1/6-10
Barbell Curl (2" beyond shoulder-width grip) 1/6-10
Incline Dumbbell Curl 2/6-10
Preacher Curl 2/8-12
So wat YOu feel about this routine...
personally i would like to add Dumbell Hammer Curl to this routine.......
I want ur opinion.....
SEE ya later then
Bye.
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2004/05/14, 11:11 AM
Your doing 8 sets of bicep curls on barbell, and 4 more with other excercises.....so 12 sets total! Wow thats alot.......to me this equals too things.....either an injury to the biceps, or over training, and the shrinking of the muscle... 1 set at a certian grip, is gonna build that much muscle......Thats, like say doing one set of flys will build you a nice chest......
For a beginner and even intermmedite level workout person I suggest 4 excersises 3 to 5 sets each.
Your treating the bicep as this huge muscle.....its not...its nto like the chest or leg it only does one thing bring your forarm up...thats it...........I take it your wanting big huge arms........triceps are 60% of the arm man.....
I like to do 5 sets on my major builder.....either bb curls, or pretcher......then follow it up with 2 to 3 other excercises that hit it differently. You don't have to try and do everything in one work out, your just over training your self doing this. Do somthing one week, then somthing another week
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/05/14, 05:36 PM
welll....i posted the last two post.....not any NULL person
LOL.:big_smile:
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2004/05/14, 07:20 PM
I would suggest two legs days, and workout your arms with another group. Your legs are some of the strongest muscles you have, and the calves are an endurance muscle that you can work out every day if you wanted. One of the biggest myths out there is that you need an arm day. I don't really believe this. If that is what you wanna do, that is fine, but I have read a lot of places that it is unnecessary. I have also heard that doing arms after your bodys bigger muscles would be beneficial due to the testosterone that is present.
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In order to live, you must be willing to die.
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2004/05/14, 08:30 PM
Disagree with you there dave ....don't do 2 leg days........between excercising and cardio thats enough.....if you put your all into one good work out, you don't need 2. Thats my opinion on that THis is a split I do and I have had good results.
SHoulders day 1
Up right rows 12, 10 , 8
military press 10 6,6,5
side laterals 3x12
Arnold presses 2 sets to failure
shrugs 10, 8 ,8
back day 2
T bar rows 10 8 8
Lat pull down 4x8
Cable wide parellal grip 3x10
Deadlifts 4x5 ( change weights, but keep the same reps) eg. 225x5, 276x5 etc.
off day 3
day 4 chest
dumbell super set:
incline 10, 8 , 6
flat "
decline "
You do a set of incline, drop weights go to flat, then back to incline....
The next week, do flat bench then to decline, etc.
After that go incline, then to decline....etc.
bb bench press 8x2 5x2
cable cross over 3x15
legs
hack squats 12x2
squats 8 8 5 5
leg extensions
leg curls 4x10
stiff legged deadlifts 3x8
calves raises
tris may be done on back day or leg day
biceps on shoulders day or chest day.......you pick
tris
rope press downs 3x12
skull crushers 4x 10
one arm dumbell extensions 2 sets to falure
biceps
bb curls 4x10
pretcher curls dumbells 3x10
incline hammer curls 3x8( heavy )
Any more explanation let me know
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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