I want to gain muscle and I am trying hard to get my biceps showing. I am currently doing this 2 days per week with some variation, I usually choose three of theses exercises =
10 x 3 Dumbbell Curl - 6/7 kg
10 x 3 Alternate hammer curl palms facing in - 6/7 kg
10 x 3 one arm preacher curl - 5 kg
6 x 3 - barbell curl - 15 kg (can't do more reps and can't reduce weight on barbell)
on my bicep day I also do back (pull ups and cable row etc, which works my biceps)
is this okay? should I be doing any another exercise instead of what I am doing?
I have, up until last week, on average been going 3 sets with 10 repetitions to gain strength and to learn how to keep good form. now I think that I have pretty good form and I feel strong so I think I will start doing heavier weights and fewer repetitions but before doing that I want to know what you guys think about the exercises that I have chosen. should i do them in any specific order?
What bicep exercises do you do? how many reps, sets and what weights?
Thank you for your feedback!
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10-13-2012, 10:14 PM #1
Whats a good bicep workout for women?
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10-14-2012, 04:14 AM #2
- Join Date: Jun 2012
- Location: United Kingdom (Great Britain)
- Posts: 241
- Rep Power: 246
Sounds like you are doing fine to me - I do dumbbell curls, cable curls, hammer curls and preacher curls too I tend to do three exercises for each muscle. Four sets of 8 to 12 reps but sometimes I do to failure or I also like to pyramid train going up or down with the weights. Variety is good for me otherwise I get bored!
Sometimes I feel like giving up....
Then I remember I have a lot of mother****ers to prove wrong!
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10-14-2012, 08:05 PM #3
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10-14-2012, 08:53 PM #4
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10-14-2012, 10:07 PM #5
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10-14-2012, 10:09 PM #6
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10-15-2012, 02:33 AM #7
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10-15-2012, 06:24 PM #8
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10-16-2012, 10:34 AM #9
- Join Date: Jun 2012
- Location: United Kingdom (Great Britain)
- Posts: 241
- Rep Power: 246
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10-16-2012, 11:09 AM #10
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150402
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10-16-2012, 01:10 PM #11
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10-16-2012, 03:37 PM #12
- Join Date: May 2008
- Location: San Jose, California, United States
- Posts: 680
- Rep Power: 253
Currently doing-
3 excercises.
decline db curls-4 sets
Cable curls-3 sets
Barbell curls-4 setsHe who is not courageous enough to take risks will accomplish nothing in life.
Muhammad Ali
"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer" - Arnold
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10-16-2012, 08:19 PM #13
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10-17-2012, 05:21 AM #14
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