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  1. #1
    Registered User pjizel69's Avatar
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    Back/biceps workout routine - please critique!

    Hey guys, today is my back and biceps day and I would like to see if my workout is working well. Last week my back was sore for a few days from this workout, but my biceps weren't sore at all, even though I workout them out till they failed. Here is the workout I did:

    Back:

    4x 8-12 wide-grip lat pulldowns
    4x 8-12 seated cable rows
    4x 8-12 stiff legged deadlift (lower back)
    3-4x 8-12 barbell rows

    Biceps:
    3x 8-12 cable curls (My apartment gym doesn't have an amazing variety of dumbbell weights)
    3x 8-12 barbell curls
    3x 8-12 concentration curls
    3x 8-12 hammer curls
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  2. #2
    Poster G theshoupguy's Avatar
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    Looks pretty solid to me - maybe do a drop set for biceps at the end if you don't feel like you're doing enough? Then again, you don't want to measure progress by how sore you are afterward - it could just mean your biceps are used to doing more work.
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  3. #3
    Registered User Bentride's Avatar
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    Workout looks good. Try doing your bicep workouts first so when you do your back workouts you're not using as much bicep muscles. Go heavy with the biceps and do more consentration curles so you tear them down good. Good Luck
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  4. #4
    Registered User pjizel69's Avatar
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    usually by the time I get to my hammer curls the 8-12 reps I do are performed until I fail, and failure will occur usually at the 8-10 number. Whenever I leave the gym my biceps feel huge and really pumped, but shortly after they do not, and they don't seem to get sore at all from this workout unlike the rest of my muscles. Also, I have seen the least amount of gain in my biceps, although I tend to try and work them one of the hardest.
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  5. #5
    Registered User pjizel69's Avatar
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    Originally Posted by Bentride View Post
    Workout looks good. Try doing your bicep workouts first so when you do your back workouts you're not using as much bicep muscles. Go heavy with the biceps and do more consentration curles so you tear them down good. Good Luck
    Thanks, I may just try the bi's first instead today and see how that works out.
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  6. #6
    'Defiant to Injuries' Ironlife's Avatar
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    Get rid of the cable curls and everything looks sweet.
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  7. #7
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    Originally Posted by pjizel69 View Post
    Thanks, I may just try the bi's first instead today and see how that works out.
    Don't do bis first... do bis and back on separate days of you want to prioritize bis. You will get nothing out of your back workout if you do this. If you are hammering bis and getting nothing out of it with that number of sets AFTER back, I would suggest doing them on separate days anyways.
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  8. #8
    Registered User pjizel69's Avatar
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    Originally Posted by sincerelyryan View Post
    Don't do bis first... do bis and back on separate days of you want to prioritize bis. You will get nothing out of your back workout if you do this. If you are hammering bis and getting nothing out of it with that number of sets AFTER back, I would suggest doing them on separate days anyways.
    alright I will probably stick with back/bis on the same day for another couple of weeks, then I'll take my week off then switch up my routine a bit and possibly do chest/bis and back/tris or something of that nature.

    The reason I do the cable curls is because my gym doesn't have a great selection of dumbbells. I need a 30 lbs. dumbbell for my standing dumbbell curls but all they have are a 20, 25, then 40. The 25 works good for hammer curls and concentration curls for me though. Should I really just get rid of the cable curls and possibly just use the 25 lbs. dumbbells?
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  9. #9
    Registered User brandon2743's Avatar
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    thats too much volume for bis...
    youre using your biceps on every single exercise listed (including back)
    they are being overtrained and thats why they arent growing.
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  10. #10
    Building Power T-BarSteak's Avatar
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    Originally Posted by pjizel69 View Post
    Hey guys, today is my back and biceps day and I would like to see if my workout is working well. Last week my back was sore for a few days from this workout, but my biceps weren't sore at all, even though I workout them out till they failed. Here is the workout I did:

    Back:

    4x 8-12 wide-grip lat pulldowns
    4x 8-12 seated cable rows
    4x 8-12 stiff legged deadlift (lower back)
    3-4x 8-12 barbell rows

    Biceps:
    3x 8-12 cable curls (My apartment gym doesn't have an amazing variety of dumbbell weights)
    3x 8-12 barbell curls
    3x 8-12 concentration curls
    3x 8-12 hammer curls
    Looks like way too much volume there, could be ovetraining the biceps with this. Why not train biceps twice a week once with back n once with tris or another muscle.

    Back routine looks good, id personally just finish it with:
    3sets db hammer preacher curl
    3sets reverse grip cable curl

    then do a full bicep workout on ur bicep day, with exercises such as close-grip chins, barbell curls. db preachers etc............
    I'm not a bodybuilder, I'm a Strongman, lifting/carrying big, getting big!
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  11. #11
    Registered User pjizel69's Avatar
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    Originally Posted by brandon2743 View Post
    thats too much volume for bis...
    youre using your biceps on every single exercise listed (including back)
    they are being overtrained and thats why they arent growing.
    would you reccommend dropping the cable curls and just performing the barbell curls, concentration curls and hammer curls?
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  12. #12
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    I would remove one set of bicep curls and replace another with 21's. I don't see how doing that many sets of simialir things are going to help you.
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  13. #13
    Registered User pjizel69's Avatar
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    Originally Posted by T-BarSteak View Post
    Looks like way too much volume there, could be ovetraining the biceps with this. Why not train biceps twice a week once with back n once with tris or another muscle.

    Back routine looks good, id personally just finish it with:
    3sets db hammer preacher curl
    3sets reverse grip cable curl

    then do a full bicep workout on ur bicep day, with exercises such as close-grip chins, barbell curls. db preachers etc............
    That might work. Maybe I'll do that and then train them on my shoulder day as well. Would working out bi's twice a week not overtrain them though?
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    'Defiant to Injuries' Ironlife's Avatar
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    Dont foreget that your biceps are going to be heavily relied upon during those gruelling sets for the back, so dont go overboard on the bicep exercises.
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  15. #15
    Registered User pjizel69's Avatar
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    Originally Posted by RunningStrong View Post
    I would remove one set of bicep curls and replace another with 21's. I don't see how doing that many sets of simialir things are going to help you.
    That seems like very good advice as well. Maybe I can do 21's, reverse grip barbell curls, and concentration curls. Or I can train bi's 2 days a weak with less intensity like T-bar said to do. Which seems more effective?
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    Originally Posted by pjizel69 View Post
    That might work. Maybe I'll do that and then train them on my shoulder day as well. Would working out bi's twice a week not overtrain them though?
    not if u have sufficent rest between training them say 72hours+!
    try not to get warped into this trend that 15 sets of biceps(in one session) will make ur biceps bigger, **** there only a small muscle!

    do 6 sets with back concentrating more on brachialis/forearm work(throw in some foreram curls if need be)

    do 9 sets(hard sets) on ur bicep days with whatever muscle u choose them to pair with! concentrating on biceps only supinated grip!

    do this n u will bulk,less is sometimes more, trust me if ur pulling heavy arse Kgs on compound back exercises ur bi's are gonna grow man!
    Last edited by T-BarSteak; 05-08-2009 at 08:10 AM.
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  17. #17
    Squattin in the Curl Rack BG_1's Avatar
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    add chin ups/weighted chins
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  18. #18
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    Try this:

    Back
    Deadlifts 5 sets 5-8 reps
    Weighted pull ups 4 sets 8-10 reps
    Dumbbell rows 4 sets 8-10 reps
    Seated cable rows 3 sets 12 reps

    Biceps
    Standing barbell curl 4 sets 10-12 reps
    Preacher curl 3 sets 10-12 reps
    Dumbbell hammer curl 3 sets 10-12 reps
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  19. #19
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    Don't forget to throw some seated incline curls in there somewhere... These are my favorite and most painful exercise for bi's.... I swear when I finish a set of these I sit up, curl my arms in front of me and almost cry like a little bisch... And you don't need much more than 20 - 30 pounders for them to tear you apart if your form is in check. I keep the bench at about a 30 degree angle so my arms are hanging almost behind me while making sure my elbows are locked in place and don't move... The trick to these is to keep it strict and just use the contraction of the bi's to move the weight...

    If you do it right you may just cry like a lil bisch as well (lol) ...
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