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  1. #1
    Registered User silverwex's Avatar
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    Post My Bicep/Back Day Workout. Opinions?

    Hey, heres my back/bicep day workout, what do you guys think?

    4 x Bend Over Rows (with barbell)

    4 x Wide Grip Chin Up

    4 x Hammer Curls using tricep curl bar

    4 x EZ Curl Bar Curls

    Should I add in/take away anything?

    Thanks.
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  2. #2
    Registered User DomtheBom's Avatar
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    DomtheBom is offline
    Originally Posted by silverwex
    Hey, heres my back/bicep day workout, what do you guys think?

    4 x Bend Over Rows (with barbell)

    4 x Wide Grip Chin Up

    4 x Hammer Curls using tricep curl bar

    4 x EZ Curl Bar Curls

    Should I add in/take away anything?

    Thanks.
    i would throw in a couple of more back exercises and reduce the sets to three per exercise...deadlifts or/and seated cable rows are good options...but hey, thats what just works for me...biceps look good though
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  3. #3
    lift lift lift Jay Bisto's Avatar
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    Originally Posted by DomtheBom
    i would throw in a couple of more back exercises and reduce the sets to three per exercise...deadlifts or/and seated cable rows are good options...but hey, thats what just works for me...biceps look good though
    exactly, them two exercises mean some of your back isnt getting worked
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  4. #4
    Dedicated Samuel Corble's Avatar
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    Yeah I agree, be more aggressive on the back....

    The best exercise for making my back grow is heavy deadlifts. Pyramid up to about 2/3 reps and go heavy!

    Also dont neglect your inner and lower trapezius, serratus anterior, and rhomboid muscles. As this could pre-dispose you to bad posture and shoulder problems. Work your scapular muscles by doing a low row with arms out straight and pulling in with your shoulder blades then holding. Do some high rep sets at the end of your back work out.

    Also working biceps after back is in my opinion a bad idea. I know that after a hardcore back session all I want to do is puke not do my bis!! They will be fatigued and get a crappy workout by doing them after back.

    Put them with tris in a seperate session. Try doing antagonistic supersets like this and a gaurantee you will get a pump out of this world and arm growth like never before.

    Example workout is:

    Close Bench: 4 X 8-10 -ss- Barbell Curls: 4 X 8-10
    Elbows in Dips: 4 X 8-10 -ss- Hammer curls: 4 X 8-10
    Skull crushers: 3 X 10 -ss- Cable curls 3 X 10
    Rope Press downs: 3 X 12-14 -ss- concentration curls 3 X 12-14

    the next session switch it round to do your bis first...

    hope this helps man
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  5. #5
    Registered User Overload's Avatar
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    I like something like this better:

    2 x Deadlifts

    3 x Wide Grip Chin Up

    3 x Bend Over Rows (with barbell)

    2 x EZ Curl Bar Curls

    2 x Hammer Curls using tricep curl bar

    If you train hard you don't need lots of sets, but deadlifts should be in there if you can do them safely.
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  6. #6
    Lateral Raise Promoter RippedGuitarist's Avatar
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    RippedGuitarist is offline
    Originally Posted by Overload
    I like something like this better:

    2 x Deadlifts

    3 x Wide Grip Chin Up

    3 x Bend Over Rows (with barbell)

    2 x EZ Curl Bar Curls

    2 x Hammer Curls using tricep curl bar

    If you train hard you don't need lots of sets, but deadlifts should be in there if you can do them safely.
    Bump to this one, good routine. Deads are required!
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  7. #7
    Registered User silverwex's Avatar
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    Thanks for all the replies guys.

    I do deads on leg day (stiff legged). Would this do?
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  8. #8
    Registered User silverwex's Avatar
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    well guys? is it ok to perform deads (stiffs) on leg day instead of back day?
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  9. #9
    Dedicated Samuel Corble's Avatar
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    Samuel Corble is offline
    Yeah leave Stiff leg deadlifts till leg days. These are an exercise that isolate the hamstrings, and so take out most of the effect which normal deads have on your back.

    Put in the normal deadlifts on your back day though, and do at the begining of your workout, so you have the energy required to pull them off with strict form and therefore avoid any injuries you might be suceptible to if you were doing them when tired.
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    HO Addicted SkeletoR's Avatar
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    i always make widegrip chinups my first exercise cause their pretty heavy.
    If i do em after a few other back exercises i cant get them to work(unless you have a spot ofcourse) , but that might just be me
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  11. #11
    (((====((() Dia-Tribe's Avatar
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    Dia-Tribe is offline
    Originally Posted by SkeletoR
    i always make widegrip chinups my first exercise cause their pretty heavy.
    If i do em after a few other back exercises i cant get them to work(unless you have a spot ofcourse) , but that might just be me

    Ditto on the wide grips chins.. first or at least swap them round for a few weeks at a time.

    Also I'd go with the straight bar for curls unless your'e gettin' pain.
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  12. #12
    Registered User silverwex's Avatar
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    Thanks for the help guys.
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