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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05-08-2009, 06:47 AM #1
- Join Date: May 2009
- Location: Raleigh, North Carolina, United States
- Age: 35
- Posts: 775
- Rep Power: 572
Back/biceps workout routine - please critique!
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05-08-2009, 06:55 AM #2
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05-08-2009, 06:58 AM #3
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05-08-2009, 07:00 AM #4
- Join Date: May 2009
- Location: Raleigh, North Carolina, United States
- Age: 35
- Posts: 775
- Rep Power: 572
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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05-08-2009, 07:01 AM #5
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05-08-2009, 07:27 AM #6
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05-08-2009, 07:41 AM #7
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05-08-2009, 07:47 AM #8
- Join Date: May 2009
- Location: Raleigh, North Carolina, United States
- Age: 35
- Posts: 775
- Rep Power: 572
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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05-08-2009, 07:49 AM #9
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05-08-2009, 07:55 AM #10
- Join Date: Nov 2008
- Location: West Yorkshire, United Kingdom (Great Britain)
- Age: 40
- Posts: 131
- Rep Power: 242
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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05-08-2009, 07:56 AM #11
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05-08-2009, 07:58 AM #12
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05-08-2009, 07:59 AM #13
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05-08-2009, 08:00 AM #14
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42605
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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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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05-08-2009, 08:03 AM #15
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05-08-2009, 08:05 AM #16
- Join Date: Nov 2008
- Location: West Yorkshire, United Kingdom (Great Britain)
- Age: 40
- Posts: 131
- Rep Power: 242
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.
I'm not a bodybuilder, I'm a Strongman, lifting/carrying big, getting big!
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05-08-2009, 09:22 AM #17
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06-08-2014, 11:40 PM #18
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06-09-2014, 12:01 AM #19
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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