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What's your current bi workout like....


Here's some I do.
Concentration curls
Drop sets
21's
Hammer curls

I don't do all these. I cycle them.

I do pull them across my breast line to purposley hit my rear delts. I feel this a better way FOR ME to focus on my rear delts. I also lie face down on a bench and use dumbell's in the same motion......

Chest, Bi's Tri's all on the same day?

I would recomend a 4 day split for better revory.

This is my routine.

Day one- Chest shoulders
Day two- legs
Day three- back
Day four- arms (bi's...

I have my delt work out split..

On chest day I hit the front heads with arnold press's military press's and lateral raises.

What I call my back day I do lats, and rear delts...All one day is...

Either drop the upright rows or lat raises...

What kind of exercise for rear delts? Reverse flyes, bet over rows? I've found bent over rows really thrash my rear delts. Those are my 2 cents..

For real; If you really want to know...

There's no such thing as fast muscles. If you want bigger muscles be prepared to work hard for years.

Here's the basic supplements..


Water......

What's up with the jackass Comment...

I would have a retaliation but, I'll let your own stupidity show on it's own...!

You know you're hardcore when your wife (friends, girlfriend, whatever...) goes to starbucks and you're thinking "What no protien latte's... I thought this place had everything!"...



You know...

You can give Shoulders and chest thir own days.. That's something I'm looking at doing.

However, I just started a new routine a week ago. So I'm going to stick with this one for a month or so....

This is one of my favorites for protien shakes....

Strwberriess, banana's, Ice, splash of cran grape, splash of OJ, protien powder(vanillia) Blend in a blender.... Enjoy..!

Of course you know...

Yeah I have...

I started only pyramiding up to 40# DB's.. Now I pyramid up to 60# DB's...

I just don't feel like I hit them hard.. I'm probably okay just feel like I could do more. Intensity...

You know you are hard core when you get pissed when the gym is closed on Christmas and It's your Chest day...! Damn them!

This was supposed to be a response to a different thread..

I feel like my shoulder routine is lacking..

I do chest and shoulders together.
Here's my shoulder routine.

over head dumbell press 3 sets.. 8,8,6. As heavy as i can without joint pain....

Let us know how it works out for ya..

You are a genius..... F*ck a chemistry degree.... Okay everyone listen up all you need alcohol, something resembling olive oil, and perfume to make 1- test...

Well I'm not thinking about Roids.......

Yeah call me silly but I would rather not post such critical info. about me when a 12 year old can crack in and get acess into my account.... Now I can't do it don't anyone who can but,... better...

It was given to me.... Alos I saw it over the counter. So what's a good/safe anabolic supplement... Over the counter that is!

I keep hearing about this one+ and 1-test... Where can I get these...

I'm taking Andro-6 by EAS

It contains:

Tribulus terrestris 125 mg

Chrysin 75 mg

Androstenedione 50mg

It depends on what you want.... low reps 6-10 ranges are for mass building. higher reps 12-20 Are more for endurance. If you are wanting to get bigger then keep the reps low. If you are training for...