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  1. #1
    Registered User AntoniosB32's Avatar
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    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
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  2. #2
    Registered User ATeeGee's Avatar
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    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
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  3. #3
    Banned bdains's Avatar
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    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.
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  4. #4
    Registered User AntoniosB32's Avatar
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    What do you mean volume take the sets lower maybe and go heavy
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  5. #5
    Registered User Everse's Avatar
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    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.
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  6. #6
    Elitist Natetan's Avatar
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    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.
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  7. #7
    Registered User AntoniosB32's Avatar
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    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
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  8. #8
    Registered User ATeeGee's Avatar
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    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
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  9. #9
    Registered User Iziba's Avatar
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    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.
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  10. #10
    Elitist Natetan's Avatar
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    Jesus Christ. Why is everyone so ****ing afraid to do an extra exercise or two? I'm out.
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  11. #11
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    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

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  12. #12
    Registered User AntoniosB32's Avatar
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    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
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  13. #13
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    deadlifts, pull ups, bent over rows, and tbar rows
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  14. #14
    Registered User Iziba's Avatar
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    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.
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  15. #15
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    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
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  16. #16
    Registered User ATeeGee's Avatar
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    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...
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  17. #17
    Registered User AntoniosB32's Avatar
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    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
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  18. #18
    Registered User MMAgrappler7's Avatar
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    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.
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  19. #19
    Registered User 1Venom1's Avatar
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    bent over rows
    tbar rows
    pull ups
    shrugs
    barbell curls
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  20. #20
    Registered User IronDreams's Avatar
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    Deads, Row, Pulldown, Seated Row, BB Curl, Hammers if your not tired and need that many exercises ur not doin it rite
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  21. #21
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    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
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