Incline curls3x 6
Ez curl dropsets
Superset hammers and dumbell curls.!
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01-27-2013, 08:10 AM #1
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01-27-2013, 08:11 AM #2
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01-27-2013, 08:12 AM #3
- Join Date: Apr 2012
- Location: Huddersfield, West Yorkshire, United Kingdom (Great Britain)
- Age: 28
- Posts: 778
- Rep Power: 201
20kg weighted chin ups - 4 x 5
Seated bicep curls - 3 x 8-10
Deadlifts - 5 x 8-10
Bent over rows - 3 x 8-10
Biceps=DestroyedFriday 12th October
Bench press - Rep max: 145 lbs
Military press - Rep max: ???
Close grip bench press - Rep max: 154 lbs
Squats - Rep max: 205 lbs
Bent over barbell rows - Rep max: ???
Deadlifts - Rep max: ???
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01-27-2013, 08:19 AM #4
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01-27-2013, 08:23 AM #5
- Join Date: Apr 2012
- Location: Huddersfield, West Yorkshire, United Kingdom (Great Britain)
- Age: 28
- Posts: 778
- Rep Power: 201
To build muscle you don't need to 'feel the burn'. I get it most times but sometimes recovery can be quicker so the biceps heal in less time. What is your goal? Because IMO, I wouldn't really recommend super sets for building muscle mass (if that's what you are trying to do)
Friday 12th October
Bench press - Rep max: 145 lbs
Military press - Rep max: ???
Close grip bench press - Rep max: 154 lbs
Squats - Rep max: 205 lbs
Bent over barbell rows - Rep max: ???
Deadlifts - Rep max: ???
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01-27-2013, 08:28 AM #6
Yes I'm trying to bulk. I do a lot of compound deadlifts n bench press....
I used to do straight sets like 3x8 but I wernt seeing gains in my arms until I switeched to supersets. Good way to shock muscles into growth. Soetimes I can kill my biceps n next day I wont feel a thing!
My arms probly need to take quite a beating!
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01-27-2013, 08:58 AM #7
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01-27-2013, 09:09 AM #8
- Join Date: Apr 2012
- Location: New Glarus, Wisconsin, United States
- Posts: 960
- Rep Power: 350
I do my biceps on Tuesday after my back and Friday after my legs.
Tuesday:
Standing Barbell Curls - (8, 8, 6)
Preacher Curls - (8, 8, 6)
Alternate Dumbell Curls - (8, 8)
Friday:
Seated Hammer Curls - (8, 8, 6)
One Arm Dumbell Preacher Curls - (8, 8, 6)
Dumbell Concentration Curls - (8, 8, 6)College Football Training Log - http://forum.bodybuilding.com/showthread.php?t=152135513
Maxs:
Barbell Bench Press - 295 lbs
Squat - 455 lbs
Deadlift - 425 lbs
Hang Clean - 270 lbs
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01-27-2013, 09:12 AM #9
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01-27-2013, 09:19 AM #10
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01-27-2013, 09:20 AM #11
- Join Date: Apr 2012
- Location: New Glarus, Wisconsin, United States
- Posts: 960
- Rep Power: 350
I've been doing this since April and haven't really bothered switching grips because it has worked so well. This absolutely kills your biceps even though it doesn't seem like much and I have had significant gains from it. You then move up weight the next week on a particular exercise when you can complete every rep of each set.
College Football Training Log - http://forum.bodybuilding.com/showthread.php?t=152135513
Maxs:
Barbell Bench Press - 295 lbs
Squat - 455 lbs
Deadlift - 425 lbs
Hang Clean - 270 lbs
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01-27-2013, 09:21 AM #12
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01-27-2013, 09:38 AM #13
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