Thread: Biceps Routine.. Whats yours..

Originally posted by TheKlique
What do you recommend?

Picking two of those exercises and doing 2 sets for each.

My bicep routine:

standing hammer curls 3 sets
alternating bicep curls 3 sets
machine isolated curls 3 sets

I've only been lifting for 3 months, so please be welcome to criticize.

try using dbs instead or for a few weeks then switch back to bb.

I only do 2 exercises:

alt. incline db curls 4 sets 6-10
db hammer curls 2-3 sets 6-10

for added intensity I do both arms together til failure then one arm at a time squeezing out a couple more reps til failure. Always remember to squeeze at the top.

my last bicep work-out I did 3 sets of preacher curls and 4 sets of standing cable curls.

Originally posted by The_Chicken_Daddy
Picking two of those exercises and doing 2 sets for each.

Exactly what TCD recommends. At first it was hard for me to believe that only a total of four sets would make a difference.

My bicep routine is part of "Arms/Back" day:

Power week - barbell curl 2 x 4-6, hammer curl 2 x 4-6. Rep

Range week - alternating dumbell curls 2 x 6-8, concentration curls 2 x 10-12

Shock week - ez bar curl/CG chin superset...1 x 6-10 each, preacher curl/reverse curl superset...1 x 6-10 each, dropset dumbell curl...1 x 6-10, drop 6-10

(thanks GP)

I like to get in around 6 sets.

hmmm.... i do 16 sets for each body part twice a week

The 80s are over Golds_Soldier.

Originally posted by Golds_Soldier
hmmm.... i do 16 sets for each body part twice a week

why?

Originally posted by Prince


why?

Cause i get great gains......... DUH!

Thanks fellas.. .

I'll tone down the sets, and up the weightage...

Much Props to you all..

-TheKlique-

Originally posted by Prince
I like to get in around 6 sets.

Word.

I do biceps on back day and get in six sets. I have three workouts I alternate with, but my current one looks like this:

2 sets standing db curls
2 sets concentration curls
2 sets db preacher curls

Originally posted by Golds_Soldier
hmmm.... i do 16 sets for each body part twice a week

Arnold, is that you?

Originally posted by Golds_Soldier



Cause i get great gains......... DUH!

I find 6 sets works good, either three exercises with two sets each or two exercises with three sets each.

Originally posted by Golds_Soldier
Cause i get great gains......... DUH!

okay, if you say so.

But 16 sets twice a week work so good!!!

for back and legs sometimes i even do 20

Doesn't seem the the most efficient way but I guess if it works for you Golds, have you ever tried a lower volume workout with a little more intensity?

Originally posted by The_Chicken_Daddy



Picking two of those exercises and doing 2 sets for each.

*** Bicep Dumbbell Drop Set: 1x6 (3 drops)
Barbell 21 Curls: 1 set
Seated Dumbbell Curls: 1x10 (failure)

You seriously bother with 21's?

dude 21's are great!! Jesus sometimes i think u guys know nothing about lifting( which is not true )

AHH i just finished my 18 sets for chest and 20 sets for back FEELS AWSOME

Love them.

I see absolutely no point in them, personally.

Not to mention my dislike for direct biceps training, but i digress.

Originally posted by Golds_Soldier
dude 21's are great!! Jesus sometimes i think u guys know nothing about lifting( which is not true )

they are okay to do once in awhile, but use them sparingly.

i dont do them em every bicep workout just like once every 2 weeks