Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 21 of 21
  1. #1
    Registered User AntoniosB32's Avatar
    Join Date: Jun 2011
    Location: United States
    Age: 19
    Stats: 5'8", 200 lbs
    Posts: 185
    Rep Power: 4
    AntoniosB32 will become famous soon enough. (+50) AntoniosB32 will become famous soon enough. (+50)
    Visit AntoniosB32's BodySpace
    AntoniosB32 is offline

    This a good workout for back biceps traps

    Should I do traps?? I go gym three times a week

    4 sets deadlifts
    4 sets lat pull downs
    4 sets cable rows
    2 sets pull ups
    4 sets standing bicep curl
    4 sets hammer curl
    Then some back machines
    And some bicep machines
    And shrugs uprightrows

    Hyperextensions also
    Reply With Quote

  2. #2
    Registered User ATeeGee's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 7'5", 185 lbs
    Posts: 2,544
    Rep Power: 0
    ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank)
    Visit ATeeGee's BodySpace
    ATeeGee is offline
    Well too much volume? personal opinion.

    Just stick to something like

    Deadlifts
    Cable rows
    Lat pulldowns
    Chins/Pullups
    Straight BB curls
    Incline Db curls
    Shrugs
    Reply With Quote

  3. #3
    Banned bdains's Avatar
    Join Date: Jul 2011
    Age: 24
    Stats: 5'8", 174 lbs
    Posts: 266
    Rep Power: 0
    bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000) bdains has a brilliant future. Third best rank! (+40000)
    Visit bdains's BodySpace
    bdains is offline
    Originally Posted by ATeeGee View Post
    Well too much volume? personal opinion.

    Just stick to something like

    Deadlifts
    Cable rows
    Lat pulldowns
    Chins/Pullups
    Straight BB curls
    Incline Db curls
    Shrugs
    Agreed! I think you would get to tired and you wouldn't be able to focus all your energy into those muscles. If you want fast gains, Volume is not where it is, cause I do about the same workout ATeeGee said and its a great workout.
    Reply With Quote

  4. #4
    Registered User AntoniosB32's Avatar
    Join Date: Jun 2011
    Location: United States
    Age: 19
    Stats: 5'8", 200 lbs
    Posts: 185
    Rep Power: 4
    AntoniosB32 will become famous soon enough. (+50) AntoniosB32 will become famous soon enough. (+50)
    Visit AntoniosB32's BodySpace
    AntoniosB32 is offline
    What do you mean volume take the sets lower maybe and go heavy
    Reply With Quote

  5. #5
    Registered User Everse's Avatar
    Join Date: Apr 2011
    Age: 22
    Stats: 6'0", 195 lbs
    Posts: 320
    Rep Power: 15
    Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000) Everse is a splendid one to behold. (+10000)
    Visit Everse's BodySpace
    Everse is offline
    Originally Posted by AntoniosB32 View Post
    Should I do traps?? I go gym three times a week

    4 sets deadlifts
    4 sets lat pull downs
    4 sets cable rows
    2 sets pull ups
    4 sets standing bicep curl
    4 sets hammer curl
    Then some back machines
    And some bicep machines
    And shrugs uprightrows

    Hyperextensions also

    No, not in my opinioin. That's way too many exercises.
    Reply With Quote

  6. #6
    Elitist Natetan's Avatar
    Join Date: Nov 2006
    Location: Pennsylvania, United States
    Age: 24
    Stats: 6'1", 275 lbs
    Posts: 466
    BodyPoints: 393
    Rep Power: 15
    Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000)
    Visit Natetan's BodySpace
    Natetan is offline
    Originally Posted by AntoniosB32 View Post
    Should I do traps?? I go gym three times a week

    4 sets deadlifts
    4 sets lat pull downs
    4 sets cable rows
    2 sets pull ups
    4 sets standing bicep curl
    4 sets hammer curl
    Then some back machines
    And some bicep machines
    And shrugs uprightrows

    Hyperextensions also
    I think its perfect. There is absolutely nothing wrong with this, and it is not too many exercises. 5 exercises for back, and 3-4 for biceps.
    Reply With Quote

  7. #7
    Registered User AntoniosB32's Avatar
    Join Date: Jun 2011
    Location: United States
    Age: 19
    Stats: 5'8", 200 lbs
    Posts: 185
    Rep Power: 4
    AntoniosB32 will become famous soon enough. (+50) AntoniosB32 will become famous soon enough. (+50)
    Visit AntoniosB32's BodySpace
    AntoniosB32 is offline
    Originally Posted by Everse View Post
    No, not in my opinioin. That's way too many exercises.
    I might lower the sets but im definitely into deadlifts
    Reply With Quote

  8. #8
    Registered User ATeeGee's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 7'5", 185 lbs
    Posts: 2,544
    Rep Power: 0
    ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank)
    Visit ATeeGee's BodySpace
    ATeeGee is offline
    Too many exercises, just you stated that you would do 'back machines, bicep machines. I mean i really dont know how many you are going to use for sets and reps...

    My back/biceps on my pull day, which i did today is.

    Chins: 3x8-10 (add weight when you can perform 10+ reps for 3 sets)
    Dumbell pullovers: 3x10-12
    Lat pulldowns: 3x10-12
    Bent over rows: 3x5
    Deadlifts: 3x5 (2 sets ramping weight, 1 set stabalizer)
    Incline curls: 3x8-10
    Straight bar curls: 2x10-12
    Dumbell shrugs: 3x10-12
    Reply With Quote

  9. #9
    Registered User Iziba's Avatar
    Join Date: Jul 2011
    Location: Bristol, Wisconsin, United States
    Age: 22
    Stats: 6'0", 180 lbs
    Posts: 437
    Rep Power: 0
    Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank)
    Visit Iziba's BodySpace
    Iziba is offline
    The back portion of the workout seems fine (maybe a tad bit too many sets on all of those), but the biceps are being WAY overdone. It's a very tiny muscle, and they're already being worked from the back workout, so there's no need to smash them into the ground like that. Work them to failure on iso curls and maybe a standing EZ bar curl, then get out. Any more than that and you're just spinning your wheels.
    Reply With Quote

  10. #10
    Elitist Natetan's Avatar
    Join Date: Nov 2006
    Location: Pennsylvania, United States
    Age: 24
    Stats: 6'1", 275 lbs
    Posts: 466
    BodyPoints: 393
    Rep Power: 15
    Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000) Natetan is a name known to all. (+5000)
    Visit Natetan's BodySpace
    Natetan is offline
    Jesus Christ. Why is everyone so ****ing afraid to do an extra exercise or two? I'm out.
    Reply With Quote

  11. #11
    RIP Zyzz<3 xStriker7's Avatar
    Join Date: Oct 2006
    Location: New York, United States
    Age: 23
    Stats: 5'9", 195 lbs
    Posts: 9,115
    BodyPoints: 3485
    Rep Power: 4119
    xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000) xStriker7 has reached the pinnacle! Best possible rank! (+1000000)
    Visit xStriker7's BodySpace
    xStriker7 is offline
    WAYYY too much volume bro.

    You're 15 concentrate on core lifts.

    Deadlifts
    Rows
    Pull Ups
    Chins

    Those will all hit back/traps/biceps in one lift.
    "I can do all things through Christ, who strengthens me." Philippians 4:13

    B.S. Exercise Science
    ISSA Certified Personal Trainer

    [Big 3 @ 185 lbs bodyweight
    B: 315 S: 355 D:515
    Total: 1185]

    2k+
    Reply With Quote

  12. #12
    Registered User AntoniosB32's Avatar
    Join Date: Jun 2011
    Location: United States
    Age: 19
    Stats: 5'8", 200 lbs
    Posts: 185
    Rep Power: 4
    AntoniosB32 will become famous soon enough. (+50) AntoniosB32 will become famous soon enough. (+50)
    Visit AntoniosB32's BodySpace
    AntoniosB32 is offline
    Originally Posted by Iziba View Post
    The back portion of the workout seems fine (maybe a tad bit too many sets on all of those), but the biceps are being WAY overdone. It's a very tiny muscle, and they're already being worked from the back workout, so there's no need to smash them into the ground like that. Work them to failure on iso curls and maybe a standing EZ bar curl, then get out. Any more than that and you're just spinning your wheels.
    Yeah I'm lowering sets but I don't do biceps much I usually really focus on tri chest back legs I do biceps once in a while cause my biceps grow pretty well
    Just my biceps sometimes never get sore the next day do I wana go hard take my break for a while on my biceps let them grow
    Reply With Quote

  13. #13
    Registered User xpin2winx's Avatar
    Join Date: Sep 2009
    Age: 22
    Stats: 5'10", 177 lbs
    Posts: 6,134
    Rep Power: 820
    xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000) xpin2winx has a reputation beyond repute. Second best rank possible! (+100000)
    Visit xpin2winx's BodySpace
    xpin2winx is offline
    deadlifts, pull ups, bent over rows, and tbar rows
    Reply With Quote

  14. #14
    Registered User Iziba's Avatar
    Join Date: Jul 2011
    Location: Bristol, Wisconsin, United States
    Age: 22
    Stats: 6'0", 180 lbs
    Posts: 437
    Rep Power: 0
    Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank) Iziba is the lowest scum of the boards. (Worst Rank)
    Visit Iziba's BodySpace
    Iziba is offline
    Originally Posted by Natetan View Post
    Jesus Christ. Why is everyone so ****ing afraid to do an extra exercise or two? I'm out.
    Quality > quantity, just because you CAN stay in the gym for 3 hours a day does not mean you should. We're trying to help him find a volume that is more appropriate for gains rather than over training the muscle. An extra exercise or two can cause over training and a decrease in muscle size, I don't think he wants that.
    Reply With Quote

  15. #15
    Registered User SeaLz's Avatar
    Join Date: Jul 2011
    Age: 24
    Stats: 6'1", 180 lbs
    Posts: 171
    Rep Power: 0
    SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank) SeaLz is the lowest scum of the boards. (Worst Rank)
    Visit SeaLz's BodySpace
    SeaLz is offline
    this is a terrible routine


    deadlift
    bb row
    bb shrug
    chin ups
    bb curl & hammer curls & maybe incline db curl

    the rest is b/s
    Reply With Quote

  16. #16
    Registered User ATeeGee's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 7'5", 185 lbs
    Posts: 2,544
    Rep Power: 0
    ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank) ATeeGee is the lowest scum of the boards. (Worst Rank)
    Visit ATeeGee's BodySpace
    ATeeGee is offline
    Originally Posted by Natetan View Post
    Jesus Christ. Why is everyone so ****ing afraid to do an extra exercise or two? I'm out.
    Because sometimes, you could make just as much progress on a smaller amount of sets...
    Reply With Quote

  17. #17
    Registered User AntoniosB32's Avatar
    Join Date: Jun 2011
    Location: United States
    Age: 19
    Stats: 5'8", 200 lbs
    Posts: 185
    Rep Power: 4
    AntoniosB32 will become famous soon enough. (+50) AntoniosB32 will become famous soon enough. (+50)
    Visit AntoniosB32's BodySpace
    AntoniosB32 is offline
    Originally Posted by ATeeGee View Post
    Because sometimes, you could make just as much progress on a smaller amount of sets...
    Lol well thank you for the respect not like some other people and I don't want to overtrain but I do usually a good workout like that in a hour bo more than an hour
    Last edited by AntoniosB32; 08-01-2011 at 12:01 PM. Reason: No more than an hour
    Reply With Quote

  18. #18
    Registered User MMAgrappler7's Avatar
    Join Date: Apr 2011
    Age: 21
    Stats: 5'11", 183 lbs
    Posts: 529
    Rep Power: 54
    MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000) MMAgrappler7 has a brilliant future. Third best rank! (+40000)
    Visit MMAgrappler7's BodySpace
    MMAgrappler7 is offline
    Deadlift 5x5
    BB row 5x5
    Shrugs 3x12 (for more hypertrophy)
    DB curls alternating between hammer and normal each set (4 sets)

    If you need more i'd add some chin ups and pull ups but phuck machines, they assist your range of motion so they don't force your muscles to adapt and stabilize how they do with free weights.
    Reply With Quote

  19. #19
    Registered User 1Venom1's Avatar
    Join Date: Jun 2011
    Age: 22
    Stats: 6'0", 252 lbs
    Posts: 700
    Rep Power: 1504
    1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000) 1Venom1 has reached the pinnacle! Best possible rank! (+1000000)
    Visit 1Venom1's BodySpace
    1Venom1 is offline
    bent over rows
    tbar rows
    pull ups
    shrugs
    barbell curls
    Reply With Quote

  20. #20
    Registered User IronDreams's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 205 lbs
    Posts: 182
    Rep Power: 7
    IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500) IronDreams is a glorious beacon of knowledge. (+2500)
    Visit IronDreams's BodySpace
    IronDreams is offline
    Deads, Row, Pulldown, Seated Row, BB Curl, Hammers if your not tired and need that many exercises ur not doin it rite
    Reply With Quote

  21. #21
    Registered User SirFatherLats's Avatar
    Join Date: Nov 2010
    Location: West Harrison, New York, United States
    Age: 23
    Stats: 6'0", 178 lbs
    Posts: 33
    Rep Power: 0
    SirFatherLats is a jewel in the rough. (+500) SirFatherLats is a jewel in the rough. (+500) SirFatherLats is a jewel in the rough. (+500) SirFatherLats is a jewel in the rough. (+500) SirFatherLats is a jewel in the rough. (+500) SirFatherLats is a jewel in the rough. (+500) SirFatherLats is a jewel in the rough. (+500) SirFatherLats is a jewel in the rough. (+500)
    Visit SirFatherLats's BodySpace
    SirFatherLats is offline
    Originally Posted by Natetan View Post
    Jesus Christ. Why is everyone so ****ing afraid to do an extra exercise or two? I'm out.
    seriously your supposed to lift big eat big grow big, not worry about over training, if you don't push yourself past what you used to do you will never get any bigger
    ps. go to the gym 5 days a week
    Pack Dips

    Lift Heavy Shiit
    Reply With Quote

Reply

Similar Threads

  1. Is this a good workout routine? Or is it "overtraining"
    By SammyJr in forum Workout Programs
    Replies: 11
    Last Post: 06-26-2011, 10:25 PM
  2. Is this a good plan for my first bulk?
    By nusa in forum Teen Bodybuilding
    Replies: 14
    Last Post: 03-02-2011, 01:59 PM
  3. Is this a good workout for my goals?
    By p_dubz in forum Workout Programs
    Replies: 0
    Last Post: 02-28-2010, 03:49 AM
  4. is this a good workout for a beginner?
    By THENandNOW in forum Workout Programs
    Replies: 2
    Last Post: 01-18-2006, 08:29 PM
  5. Is this a good workout?
    By ][Uzzy][ in forum Teen Bodybuilding
    Replies: 5
    Last Post: 06-29-2004, 12:50 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout