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Bi workout
- Thread starter steve0085
- Start date
I put this in another post about bi workouts, it put 1" on my bi's in my last cycle.
1. Straight bar curls- 2 warm up sets,10,8,6,4
2. Preacher curls-10,8,6,4 place chin on bench curl bar behind head and squeeze
3. Standing hammer curls 10,8,6,4
I usually end with superman curls on the cables but you can try seated curls on an incline bench.
Sets should be heavy with good form. All reps should be quick on the up but 4-5 seconds on the negative. At the top of the rep you have to really squeeze the shit out of the muscle. Good luck
PS. I never liked the back bi, chest tri, combo. It seems like it's doing twice the amount of sets for the smaller muscle. You wouldn't do 24 sets of chest or back, why do it for bi's and tri's?
1. Straight bar curls- 2 warm up sets,10,8,6,4
2. Preacher curls-10,8,6,4 place chin on bench curl bar behind head and squeeze
3. Standing hammer curls 10,8,6,4
I usually end with superman curls on the cables but you can try seated curls on an incline bench.
Sets should be heavy with good form. All reps should be quick on the up but 4-5 seconds on the negative. At the top of the rep you have to really squeeze the shit out of the muscle. Good luck
PS. I never liked the back bi, chest tri, combo. It seems like it's doing twice the amount of sets for the smaller muscle. You wouldn't do 24 sets of chest or back, why do it for bi's and tri's?
DragonRider
Steroid Nazi
I do these only because i decided to change up my routine i left out the cable portion for you since you don't have access
straight bar curl = 2 warm up sets / 3 sets / finish with 45lb plates each side
alternating dumbells = 3 sets / finish with 60lbs
preacher curl dumbell = i use 1 arm at a time to concentrate (lighter weight
21's = 3 sets
hammer curls = 3 sets to failure (gets a real good pump)
straight bar curl = 2 warm up sets / 3 sets / finish with 45lb plates each side
alternating dumbells = 3 sets / finish with 60lbs
preacher curl dumbell = i use 1 arm at a time to concentrate (lighter weight
21's = 3 sets
hammer curls = 3 sets to failure (gets a real good pump)
I do bi's and tri's twice a week. Bi's with back, Tri's with chest, and on friday, I do my "Armstravaganza" which is bi's and tris only! It must be working (along with my cycle of course) because I had one of the biggest guys in the gym (he was incline pressing 350) compliment me yesterday!