• FreeTrainers.com Forums
• Experienced Exercise
• biceps!!!!!!!!!!?????????

Group: Experienced Exercise

biceps!!!!!!!!!!?????????

yury Posts: 81 Joined: 2001/11/01	2002/03/19, 01:27 PM Hi... can anyone give me there bicep workout... how much reps they fo or sets... and what excersize they do for the bicep and/or the forearm??...thanks alot much appreciated!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/03/19, 01:40 PM Try these: 1) Barbell curls: Stand up against a wall and do regular barbell curls (4 sets of 12, 8, 6 then 4 reps.) 2) Preacher curls: Use dumbbells and same reps. as above 3) Cheat curls or hammer curls 4) Thor's Hammer: Take a dumbbell and place weights on only one end. (Don't go too heavy; light to medium weights only.) Hold like a hammer in front of you. Beginning with your palms facing down, twist the weights until your palms are facing up. (Keep controlled at all times and don't swing the weights.) This is one rep. Try to do 3-4 sets with as many reps. as possible, increasing weights as you go along. 5) Barbell or dumbbell wrist curls and reverse wrist curls Concentrate on good form with all the exercises and not necessarily on how much weight! Good luck! -------------- **_Robert_**
Iluvlifting2001 Posts: 24 Joined: 2002/02/26	2002/03/19, 01:47 PM Straight bar curl: 85 x 12 105 x 8 135 x failure Seated curls (dumbells): 50's x 7 60's x 6 65's x failure Hammer curls (dumbells): 55's x Failure 55's x Failure 55's x failure
Iluvlifting2001 Posts: 24 Joined: 2002/02/26	2002/03/19, 01:55 PM Ooppps, sorry bro. I thought you wanted everything. Anyways you should get the swing of it. Everyone is different. You have to play around and mix the exercises/weights/reps to see what works for you. Good form is the key.
yury Posts: 81 Joined: 2001/11/01	2002/03/20, 09:16 AM thanks alot...appreciate it.....
Chris_OSU Posts: 16 Joined: 2002/02/28	2002/03/21, 12:23 PM Check out T-Mags great guns workout written by Ian King. That should do the trick. http://www.testosterone.net/html/107guns.html This is a link to the first part of it. -------------- "I try not to confuse excellence with perfection; Excellence I can acquire; The perfection part is up to GOD." -Albert Einstein
yury Posts: 81 Joined: 2001/11/01	2002/03/21, 03:33 PM oh testosterone.netI love that website I go there every friday to check there new one like the atomic dog mostly and reader mail.... there the best!!!! -------------- **Yury**