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  1. #1
    Hard Gainer duhfewcha6's Avatar
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    This is an AWESOME bicep/back routine!

    I know everybody has there own "this works best" type of routine, but I thought I would throw my routine at you guys and just say that I feel it is the best of my 3 routines by far, I have gained so much! Here it is:

    -Start out with 4 sets of 10 standing curls with ez curl bar (1 set is a moderate warmup)
    -3 sets of 12 middle back shrugs
    -3 sets of 10 preacher curls (burn like a BITCH!)
    -3 sets of 10 reverse grip bentover BB rows
    -3 sets of 8 alternate incline DB curls
    -3 sets of 10 lat pulldowns (BTN)
    -Then finish with some light weight ez curl 21's ( I do 3 sets of like 55 lbs.)

    You guys might not see what you would call a good workout, but I just have to say it has worked awesome for me and is the best that I have ever tried!
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  2. #2
    Banned Mikey1's Avatar
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    no good back/bi routine would start with curls......rows and pullups first
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  3. #3
    Registered User WP86's Avatar
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    i think it looks pretty good, ecspecially if it works for you no need to stop
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  4. #4
    Registered User stonecoldgt's Avatar
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    no Deadlifts?
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  5. #5
    Hard Gainer duhfewcha6's Avatar
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    Originally Posted by Mikey1
    no good back/bi routine would start with curls......rows and pullups first
    Hey man, I didnt ask for alterations, different **** works for different people, I was offering my routine to anybody since it worked perfect for me, and to me this IS a GREAT routine, ill respect your opinion and let you think what you want, but to me...man, cant say whole lot more, love it!
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  6. #6
    skinny enka's Avatar
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    i do


    Deadlift- 3 sets
    Bent-Over Barbell Row- 3 sets
    Wide Grip Pulldowns- 2 sets
    Close Grip Pulldowns- 2 sets
    Dumbbell Shrugs- 2 sets

    Bicep Curls- 3 sets
    Chin-ups- 2 sets
    Preacher Curls- 2 sets
    Hammer Curls- 2 sets


    Works well...
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  7. #7
    Registered User b180's Avatar
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    mikey1 was dead on with his statement its as simple as that. your back is a hell of a lot bigger than biceps and it needs to be worked first or u are not going to be able lift as heavy as possible. besides ur biceps get a hell of a workout just from heavy back work. that being said if it works for u keep on doing what u are doing, everyone responds to different things.
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  8. #8
    Hard Gainer duhfewcha6's Avatar
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    thanks for the responses
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  9. #9
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    Smile

    Originally Posted by duhfewcha6
    I know everybody has there own "this works best" type of routine, but I thought I would throw my routine at you guys and just say that I feel it is the best of my 3 routines by far, I have gained so much! Here it is:

    -Start out with 4 sets of 10 standing curls with ez curl bar (1 set is a moderate warmup)
    -3 sets of 12 middle back shrugs
    -3 sets of 10 preacher curls (burn like a BITCH!)
    -3 sets of 10 reverse grip bentover BB rows
    -3 sets of 8 alternate incline DB curls
    -3 sets of 10 lat pulldowns (BTN)
    -Then finish with some light weight ez curl 21's ( I do 3 sets of like 55 lbs.)

    You guys might not see what you would call a good workout, but I just have to say it has worked awesome for me and is the best that I have ever tried!
    If it works then keep doing it.

    In regards to diet, timing is important. Big Carbs/Protein within 30 minutes of training. If you use Creatine, do carbs/creatine right after workout, then protein 30-45 mins later.


    A side note: 3 months ago I would have said never do arms before torso, and still lean that way.

    But...

    Recent IEMG tests about pre-exhausting showed that the body inhibits the nerve input to the PRE-EXHAUSTED muscle. Example: if you do flyes then benches, the body just transfers the workload to the arms/delts. Essentially negating the pre-exhaust (pecs are inhibited)

    Now, what if it is true of pre-exhausting arms before torso?....

    Just food for thought and a possibility.
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  10. #10
    Never Settle! dex26's Avatar
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    Some good bicep moves but you need better back. I'd add in some pullups(WIDE grip), maybe throw in some corn cob pullups. Like another person said i'd also put in some deadlifts or some 1 arm rows. I love those.

    Like you did say though, everyone is different. Hey if it works for you great.
    Last edited by dex26; 01-08-2011 at 08:24 AM.
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  11. #11
    Forever aBOARD guest89's Avatar
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    Bro, this thread is 6 years old....
    Except for combating and limiting the implementation and spreading of Slavery, Fascism, Nazism and Communism, war has never solved anything.
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  12. #12
    Never Settle! dex26's Avatar
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    Originally Posted by guest89 View Post
    Bro, this thread is 6 years old....
    Sure is... hmm how about that. Ah well.
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  13. #13
    Registered User lukenyc's Avatar
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    Thumbs up A Good Switchup

    It was my 6 week switch up so I tried this routine today. Looking at it is one thing, doing it is another. I lifted heavy, IT SHREDDED ME!! By the time I got to the end I couldn't barely lift my 30 lbs to do the 21's. Awesome workout... I'm going to use it. Thank you.
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  14. #14
    Registered User Brandon Bass's Avatar
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    Pretty sure this is strictly a bicep routine! You don't exhaust the secondary muscles (biceps and forearms) before you work your back. Do pull ups FIRST, then barbell rows, cable or one arm db rows and some sort of pulldowns if you want to see progress in your back. Then, proceed to work your biceps . Hope this helps



    Originally Posted by duhfewcha6 View Post
    I know everybody has there own "this works best" type of routine, but I thought I would throw my routine at you guys and just say that I feel it is the best of my 3 routines by far, I have gained so much! Here it is:

    -Start out with 4 sets of 10 standing curls with ez curl bar (1 set is a moderate warmup)
    -3 sets of 12 middle back shrugs
    -3 sets of 10 preacher curls (burn like a BITCH!)
    -3 sets of 10 reverse grip bentover BB rows
    -3 sets of 8 alternate incline DB curls
    -3 sets of 10 lat pulldowns (BTN)
    -Then finish with some light weight ez curl 21's ( I do 3 sets of like 55 lbs.)

    You guys might not see what you would call a good workout, but I just have to say it has worked awesome for me and is the best that I have ever tried!
    It's not how you start, it's how you finish!
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  15. #15
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    Strong bumb guys!




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  16. #16
    I'd do me... Caveit77777's Avatar
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    Originally Posted by guest89 View Post
    Bro, this thread is 6 years old....
    So people get bashed for not using the search in every other thread and then finally someone does and gets shat on for that as well? haha

    Anyways just figured I would leave some feedback on this. Just did this routine and ive never had such weak arms after a workout. I replaced the lat pulldowns with pullups and made sure to do those first. Never did preacher curls, the upper middle shrugs or whatever, or reverse grip bb row until this workout. I thoroughly liked the pump from all these new workouts though. Thanks!
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  17. #17
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    I know this thread is old but still relevant.

    I personally don't think that original routine is that great, mostly because the biceps should never be worked before the back if you want to get the most out of your back workout.

    Here's what I did for Back/Biceps today

    Pull-ups 3 sets
    T-Bar Rows 3 sets 6-10
    Close Grip Chins 3 sets
    Seated Cable Rows 3 sets 6-10
    High Cable Curls (on your knees) 3 sets 10-12

    Someone showed me the kneeling high cable curls and I think it is an instant upgrade to this exercise.
    Performing on your knees allows for more rom, greater stretching of the biceps. Combining the growth inducing effects of stretching and contracting a muscle.

    This routine hits the biceps HARD but still puts emphasis on the larger back muscles.
    Cause back in School we are the leaders of ALL!!!
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  18. #18
    Registered User Beyourbest1's Avatar
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    If your doing back and bi's it's always better to start with your back. I tend to start my workout doing weighted wide grip pull ups (start every workout with this as it gets the blood pumping and stretches my back and arms).

    This is my current routine.
    I alternate between two exercises during the whole routine, only having a 20 second break after I have completed a set of each. Each set 8 reps, the last set should be almost impossible.

    Pull ups x 4
    Straight leg dead lifts x 4
    Seated rows x 3
    Reverse cable flys x 3
    Single arm heavy rows x 3
    Shrugs x 3
    Lat pull downs x 3
    Wide grip bent over rows x 3
    Flat bar bicep cable curls x 4
    Incline seated bicep curls x 4
    Preacher curls x 3
    Weighted Close grip chin ups x 3
    Hammer curls x 3
    Standing ez bar bicep curls x 4
    15 mins of ab/core exercises no rest

    It takes an hour 10 in total if done properly (I time myself) and really tests me. Give it a go
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  19. #19
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    Thumbs up

    Beyourbest1 thanks alot for sharing that workout. My buddy and I tried it out tonight. I was wondering if you could share your workout plan for other muscle groups. I definitely felt that one tonight and I'm sure I will tmrw. I'm just getting into lifting. I boxed and wrestled so I was always cutting weight and doing alot of cardio. If you could message me or post some more I would really appreciate it. Thanks man
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  20. #20
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    Great routine. Thanks for sharing

    This looks really good. I will try it and let you know how I did. Appreciate it.


    Originally Posted by Beyourbest1 View Post
    If your doing back and bi's it's always better to start with your back. I tend to start my workout doing weighted wide grip pull ups (start every workout with this as it gets the blood pumping and stretches my back and arms).

    This is my current routine.
    I alternate between two exercises during the whole routine, only having a 20 second break after I have completed a set of each. Each set 8 reps, the last set should be almost impossible.

    Pull ups x 4
    Straight leg dead lifts x 4
    Seated rows x 3
    Reverse cable flys x 3
    Single arm heavy rows x 3
    Shrugs x 3
    Lat pull downs x 3
    Wide grip bent over rows x 3
    Flat bar bicep cable curls x 4
    Incline seated bicep curls x 4
    Preacher curls x 3
    Weighted Close grip chin ups x 3
    Hammer curls x 3
    Standing ez bar bicep curls x 4
    15 mins of ab/core exercises no rest

    It takes an hour 10 in total if done properly (I time myself) and really tests me. Give it a go
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  21. #21
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    Originally Posted by tootuby View Post
    This looks really good. I will try it and let you know how I did. Appreciate it.
    Try something simpler like this:

    Back:
    Deadlifts 5 sets
    Weighted pull ups 4 sets
    Dumbbell rows 4 sets
    Seated cable rows 3 sets

    Then...

    Biceps:
    Standing barbell curl 4 sets
    Preacher curl 3 sets
    Dumbbell hammer curl 3 sets
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  22. #22
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    Originally Posted by m0nkeh24 View Post
    2005 it started, 06/09/14 it ends.. Stop it, stop right now stopppp ahhhhhhhhhhhhhh


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    still goin
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    Registered User Kswan1997's Avatar
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    Cool

    Originally Posted by ConnorMaynard View Post
    still goin
    yep still going....
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